Its time to get some exercise

Sara Braatz, Intern

Cardiopulmonary Rehabilitation clinic at Ball Memorial Hospital

Q. What is exercise?

Exercise is a type of physical activity which is planned, repetitive, and purposeful (i.e., one performs exercise for the purpose of improving or maintaining their health or physical fitness). Exercise is not the same as physical activity. Physical activity is any bodily movement which results in energy expenditure. Physical activity can produce health benefits, although not all forms of physical activity will produce these benefits (e.g., walking at a slow pace for 5 minutes a day). Therefore, it is important to select forms of physical activity which produce health benefits similar to those of exercise, and to exercise everyday.

Q. What are barriers of exercise?

Experts agree exercise is beneficial to one’s health, however; barriers of exercise do exist. Barriers of exercise are factors which prevent an individual from engaging in exercise. While each individual has their own unique set of barriers which may prevent them from exercising, there are several common exercise barriers. The most common barrier of exercise is lack of time. Other barriers of exercise include lack of interest, lack of social support, and lack of accessibility to a fitness facility.

Q. What can I do to overcome barriers of exercise?

A strategy to overcome the barrier lack of time is to schedule exercise into your day as though it were an appointment. To overcome lack of interest, it is important to select an activity which you find enjoyable. Social support may also be beneficial to some individuals. While some may prefer to exercise alone, others may find it beneficial to exercise with a friend, colleague, family member, etc. Additional techniques which may help you overcome barriers of exercise include: bringing exercise clothing with you to school, work, etc.; setting goals for exercise and rewarding yourself when you attain your goals (e.g., buy a new exercise outfit when you have exercised 5 days in a row); posting reminders in visible places around your home; and listening to music or watching television while exercising.

Q. What if I don’t like to exercise?

A. Many individuals view exercise as painful and unenjoyable. The key to exercise is finding an activity which you enjoy. In addition, it may be beneficial to complete your exercise throughout the day. Some methods to engage in exercise throughout the day include: taking the stairs rather than the elevator; parking farther away from your destination and walking; cleaning the house; gardening; doing yard work; and exercising for shorter amounts of time more often (e.g., taking a 10 minute walk 3 times a day). It may also be beneficial to select a variety of activities to prevent boredom and keep you interested in exercising.

Q. Where can I go to exercise?

A. The most convenient and cost-effective place to exercise is outdoors. However, during the winter this may be difficult due to the cold and snow. There are several other facilities available throughout the year where you can exercise. You may exercise at the Muncie Mall (i.e., walk) and/or Worthen Arena (i.e., walk or jog) at Ball State University free of charge. There are also fitness facilities within the Muncie area where you can exercise, typically for a monthly fee. In addition, there is the option of purchasing your own fitness equipment for use at home. The most important factor in determining where to exercise is to select a location which you enjoy and will utilize on a frequent basis (i.e., 5 to 7 times per week).

Reference: Anshel, M. H. (2006). Applied exercise psychology: A practitioner’s guide to improving client health and fitness. Springer Publishing Company: New York, NY.

Sara Braatz is a second year graduate student in the Sport and Exercise Psychology program at

Ball State University and volunteers as an Intern at the Cardiopulmonary Rehabilitation clinic at

Ball Memorial Hospital.

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