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Overcoming barriers to physical activity

You might face barriers to doing physical activity. This might include not having enough time or money. Or having experienced discrimination or stigma when doing physical activity. It may be that you want to get active, but don't have anywhere to do so safely. Or maybe, you simply don't enjoy it. 

This doesn't always mean being active isn't right for you. But it may not be the right thing at the moment. Or you might need to try something different. There are things you can try overcome some of these barriers.

Getting started

We know that starting something new can be challenging. Here's some common problems people can face starting physical activity, and some recommendations that might help you.

 

  • Couch to 5k: This is a 9-week running programme designed for complete beginners by the NHS.
  • Gym-free workouts: Going to the gym isn't for everyone. Luckily, there are plenty of other ways to get active instead. The NHS have created routines that you can do anywhere, anytime. They include exercises you do sitting down, and strength, balance and flexibility sessions.
  • Everybody Moves: Everybody Moves have created accessible home workouts, ideal for wheelchair users who are just getting started.
  • Fitness Blender: Here you can find more than 500 free workout videos. And you can choose the level of difficulty.
  • Yoga with Adriene: Yoga instructor Adriene has more than 500 free YouTube videos, for complete beginners to more advanced yogis.
  • RunTogether: A national programme from England Athletics that offers fun, friendly, safe and inclusive running opportunities for people of all ages and abilities.

You don't need to have lots of equipment or a gym membership to be active. Our information on choosing an activity that's right for you includes ideas for free and low-cost activities. We Are Undefeatable also has information on free physical activity.

From walking to social football, find out what activities you have close to you:

Your local council or leisure centre may have information on discounts available for certain classes, gyms, or programmes. Some GPs may offer exercise prescriptions for people with depression, which may include discounted or free programmes. You can ask your GP for more information.

The NHS Better Health programme also has information on discounts and introductory offers for getting active.

  • NHS 10 minute workouts: Only got a few minutes? The 10-minute workouts are perfect if you've only got a bit of spare time.
  • Active 10: A brisk daily walk is a great excuse to get outside and improve your health. The Active 10 app is a great way to help you monitor and increase your brisk walking levels over time.
  • Living Room Workouts: British Heart Foundation have a series of 10 minute videos you can do at home. You only need a small space and you don’t need fancy gym equipment to take part.
  • We Are Undefeatable: A movement designed to help people with long-term health conditions get active. The campaign includes videos, challenges and activities to encourage movement in a way that works for you. 
  • NHS Advice: if you're a wheelchair user or have limited mobility.

Here are a few suggestions for how you can stay active without leaving the house. Try and choose something you enjoy, and that fits into your daily life. You may need to try a few before you find something you like. You may also find that different things work for you, depending on how you're feeling.

  • Join the Movement : This campaign has tips, advice and guidance on how to keep active in and around your home.
  • Take a break from sitting down: If you spend lots of time sitting down, try to get up and move around a bit every hour. If you're worried you might forget, you could set an alarm to remind yourself.
  • Chair-based exercises: If you find it difficult to spend time standing, the NHS has activity. routines you can try while sitting down .
  • Active computer games: playing active games on the Nintendo Switch or Wii can help to move your body whilst playing games. 
  • Exercises or stretches: The NHS website has lots of different routines , or you could try an exercise Youtube video. There are lots of free, online exercise regimes designed for you to try at home. You can try chair-based exercises, yoga , or workouts that let you choose your own level.
  • Add movement into your daily routine: You can do active household chores like hoovering, tidying or DIY. Or you can run up the stairs instead of walking, or do some gentle stretching while you're watching TV.
  • Dance: put on some music while you're cooking and dance around your kitchen. Why not have a mini dance party with your friends or family?
  • Disney dance alongs: This Girl Can partnered with Disney to offer dance workouts. You can learn their moves or put your own spin on their routines.
  • Change4Life indoor activities: These are games inspired by your favourite Disney characters.

The thought of going to a gym on my own terrified me but I started going to various exercise classes with a friend. The difference it made to my mental health was incredible.

Keep going

Once you've found something you enjoy, you might still need some support to make it part of your lifestyle. Here's some top tips that can help.

I now still try and attend the session every week, because it gives me an enormous boost every time I take part.

Building your confidence

Any kind of physical activity can be difficult, especially at first. If you haven't done an activity before, you might feel self-conscious. You might also feel frustrated if things don’t feel right the first few times you try.

Remember that it's ok to stop doing an activity that isn’t working for you. But if you want to keep trying, these ideas may help:

Be kind to yourself

Sometimes we can't be as active as we might like.  Our energy levels will vary on different days. It's fine to slow down or take a break.

 

Keep trying

It may take a while to find an activity you like. It can help to try out different activities. But you may also find that you prefer a certain class, instructor, or place to do an activity.

Work with your highs and lows

There are lots of reasons that you might find it hard to be active at certain times of day.

For example, if you take medication that leaves you feeling exhausted in the mornings. It might help to let yourself rest and build in some exercise later on.

Or you may find that exercising in the evenings affects your sleep. You could try doing some activity earlier in the day instead.

You may also have periods when you're unable to exercise because of your mental health. Let yourself have a break if you need it, and start again once you feel better.

Try not to compare yourself to others

Set your own goals based on your abilities and what you want to achieve. Try to pay attention to how you're feeling rather than what other people are doing.

 

Change who you do activity with

You might have been doing physical activity on your own and want to share it with others. Or you might have been doing physical activity in a group and find that uncomfortable.

It's ok to change who you’re active with, if that makes it more enjoyable for you. Some people find that exercising with a group is helpful for their mental health.

I’ve met people who understand my experiences and the friendships we’ve built have been just as valuable as the physical activity.

Taking care of yourself while being active

If you're struggling with being active, here are some ideas to help support yourself:

Change your routine or try something new

It might help to change when or how often you do physical activity, if it no longer fits in your schedule.

Or you might also want to try something new. You might enjoy different activities more at different times. There are lots of activities you can try.

Only do what you can

You might find that you have days when you want to be active. But you may also have days when it feels like too much.

Try to adapt to how you're feeling. It's ok to skip an activity you planned if you aren’t feeling up to it.

It might also help to think about the following:

  • Remember that any kind of movement is good. It doesn’t have to be certain types of activity, like playing a sport, to count as being active.
  • Be gentle with yourself. If you don't manage to do what you were planning, that's OK. Have a break, and try again when you're feeling better.
  • Sometimes, physical activity can have a negative impact on our mental or physical health. If you feel this way, you may need to take a longer break until you feel better. Our page on over-exercising and exercise addiction has more information on negative relationships with physical activity.

 

Find ways to support your mental health

If being physically active isn't helping how you feel, try not to blame yourself. Looking after your mental health can be hard, especially when you're not feeling well.

If you're struggling to manage your mental health on your own, you can seek help. A good first step can be to talk to your GP. They can discuss how you’re feeling, and discuss treatments like medication or talking therapy.

You could also look for some other ways to care for yourself. For example, we have tips on relaxation, mindfulness and getting into nature.

It can take time to feel better. But many people find that different combinations of treatment, self-care and support can help. Sometimes physical activity might be part of this – but it’s ok if it doesn’t work for you.

On the weeks I didn’t manage it, I tried not to feel guilty but recognise that sometimes life gets in the way. It’s been important for me to focus on when I have been able to fit in a swim, rather than the weeks I have not.

Safe and inclusive spaces

Doing physical activity can be a vulnerable experience. And in some cases, it can feel unsafe.

You may not feel comfortable in your body when doing certain activities or in certain environments. Or you may feel unsafe if you've experienced stigma or discrimination about your body or identity. Especially if that happened in a space that people go to be active.

There are some national organisations that provide support for people from different groups:

  • Disability: We are Undefeatable and Activity Alliance have information, classes and search tools for disabled people who want to be more physically active. Hub of Hope has information on local physical activity programmes to support people with mental health problems. 
  • LGBTQIA+: Pride Sports challenges homophobia, biphobia and transphobia in UK sport. They have an LGBT+ sports club finder for finding inclusive clubs. 
  • Older people: many Age UK centres run classes for people aged over 50. These classes focus on gentle exercise, and welcome people with different mobility and health needs. 
  • People from racialised communities: there isn’t a national organisation that focuses on physical activity for people from racialised communities. But local groups in your area may have specific clubs or spaces for people from different communities. You can search for these online or see if they’re advertised at your local leisure centre.
  • People that identify as a woman: This Girl Can offers information and support for anyone who identifies as a woman, who wants to engage in physical activity. 

If these organisations don’t offer the support you need, there may be local support available. You can search for local groups online. Or they may be advertised in places like gyms, leisure centres or community centres. 

The activities were flexible and inclusive, which helped me build confidence at my own pace.

Video: Bob's story about Mind's walk-and-talk

Watch Bob's story about taking part in a walk-and-talk at his local Mind, to help with loneliness and support his mental health.

This information was published in October 2023. We will revise it in 2026. 

References and bibliography available on request.

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