Updated 28 February 2014

Ban these exercise obstacles

There are plenty of excuses for not doing exercise but these obstacles don’t need to stand in your way.

Sticking to a regular exercise schedule is not easy. There are plenty of excuses for not doing it: time constraints, boredom, injuries and lack of self-confidence. But these obstacles don’t need to stand in your way. Consider practical strategies for overcoming common barriers to fitness.

10 May is World Move For Health Day and in light of this day, Nestlé is creating awareness about exercising for your health.

"A balanced lifestyle should include a fair amount on physical activity to get the heart rate up and assist in speeding up your metabolism for digesting food," says Naazneen Khan, nutrition, health and wellness manager at Nestlé South Africa.

Here are a few helpful hints and tips that could help you get moving, especially if you are stuck in the office or don’t always have time to get to the gym:

No time to exercise?

Squeeze in a few 10-minute walks throughout the day. If you cannot spare time for a full workout, think of the benefits of shorter bursts of energy in the form of short walks spaced throughout the day. After 10 minutes the ‘feel good’ factor kicks in and you’ll be surprised at how much longer you can continue exercising for.

Rethink your rituals

Some lunch dates with friends can be changed to a walk or a session at the swimming pool or spa, or Saturday cinema with the children can change to a weekend bicycle ride or other outdoor activities.

Exercise is boring

Vary the routine. Rotate among several activities – such as walking, swimming and cycling – to keep you fit while conditioning different muscle groups.

Too tired to exercise after working all day?

Without exercise, you will not have any energy. It is a vicious cycle, but breaking the cycle with physical activity is one of the best gifts you can give yourself. The ’10 minute trick’ still applies here. If you still feel really worn out, stop. Nine times out of ten, after 10 minutes you will feel well enough to finish your session.

Feeling too lazy to exercise?

If the mere thought of a morning jog makes you tired, set realistic expectations. If your ‘mental bar’ is too high, you might give up without even trying. Start with a very short walk. Do not give up if you feel worn out. Take another walk the next day. Keep it up and eventually you will no longer feel worn out. Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic – or at least not quite so lazy. Schedule exercise as you would schedule an important meeting or appointment.

For more helpful tips on how to stay in shape visit You can also test your nutrition, health and wellness knowledge with the Welnes IQ test

 - (Nestlé press release)


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