January brings us a wave of new clients, motivated by New Year’s resolutions to improve their health and fitness. While the initial enthusiasm is high, research consistently shows that many people abandon their resolutions by mid-February. A study by Strava found that “Quitters’ Day,” the day most resolutions falter, falls around the second Friday of January. Understanding the barriers to behaviour change is critical for helping clients sustain their motivation and develop long-term exercise habits.
Barriers to Behaviour Change
The concept of barriers to behaviour change has been extensively explored in academic and practical research, highlighting the complex interplay between personal, social, and environmental factors that hinder individuals from maintaining regular physical activity. These barriers are not only practical hurdles but often rooted in psychological mindsets and perceptions that influence decision-making.
Recognising the underlying mindset associated with these barriers allows us to address them more effectively. For instance, clients may cite lack of time as a reason to avoid exercise, but deeper probing often reveals competing priorities or a perception that exercise requires large, uninterrupted blocks of time. Similarly, health-related issues may stem from a fear of injury or a lack of confidence in performing exercises correctly. By appreciating these nuanced perspectives, we can tailor strategies that resonate with clients on a personal level and foster long-term behavioural change.
1. Perceived Barriers
Common obstacles such as lack of time, fatigue, and competing priorities are frequently cited by clients as reasons for skipping workouts. A study conducted in Singapore highlighted that both internal factors like fatigue and external factors such as adverse weather significantly impacted physical inactivity. Clients often begin the year with ambitious fitness goals, but as life gets busier, perceived barriers start to outweigh their initial motivation (Source).
2. Health-Related Issues
Physical discomfort, injuries, or chronic health conditions can discourage clients from maintaining an active lifestyle. Research published in BMC Primary Care noted that clients with chronic conditions frequently cite pain and other health concerns as significant obstacles to regular exercise (Source). For new clients, the initial soreness or fear of injury can be enough to derail their efforts.
3. Environmental and Social Factors
Access to safe and convenient exercise spaces is another barrier. A systematic review highlighted how the built environment, including the availability of parks or gyms, and social support systems influence physical activity levels. Clients living in unsafe or poorly equipped neighbourhoods may find it harder to maintain consistent exercise routines (Source).
4. Mental Health Paradox
Mental health can both motivate and hinder physical activity. During the COVID-19 pandemic, some individuals turned to exercise as a coping mechanism, while others found their mental health challenges exacerbated by stress and isolation, making it harder to stay active (Source). For many clients, feelings of inadequacy or overwhelm can lead to avoidance behaviours.
Strategies for Overcoming Barriers
To help clients overcome these challenges and sustain their exercise routines, we can adopt the following strategies:
1. Set Realistic Goals and Build Confidence:
Start by helping clients set achievable, short-term goals that build their confidence. For example, instead of aiming to lose 10kg in a month, suggest a goal like completing three 30-minute workouts per week. Celebrate small wins such as improved energy levels or the ability to perform one more push-up. Use progress tracking tools to visually show their improvement over time, reinforcing their sense of accomplishment.
2. Address Time Constraints:
Design flexible workout plans that fit into clients’ schedules. For clients with demanding jobs, suggest morning or lunchtime workouts. Incorporate short, high-intensity interval training (HIIT) sessions that can be completed in 15-20 minutes, or encourage active commuting, like cycling to work or walking part of the journey. Provide quick home workout routines requiring minimal equipment to remove the need for a gym.
3. Tackle Health Concerns Proactively:
Educate clients on the importance of proper warm-ups, cool-downs, and recovery techniques to reduce the risk of injury. Demonstrate modifications for common exercises to accommodate their fitness level or physical limitations. For clients with chronic conditions, design low-impact options such as swimming, water aerobics, or chair exercises, and ensure collaboration with their healthcare providers for tailored programming.
4. Create Supportive Environments:
Encourage clients to form accountability partnerships or join group classes to foster social support. For instance, suggest they buddy up with a friend for weekly workouts or join a local walking club. For those with limited access to facilities, recommend online training sessions or fitness apps that provide guided workouts. Consider hosting virtual group workouts to create a sense of community among clients.
5. Prioritise Mental Health:
Incorporate mindfulness practices like yoga, deep breathing exercises, or meditation into clients’ routines to address stress and improve their mental well-being. Encourage journaling about their fitness journey to help them reflect on progress and identify patterns in motivation. Offer positive reinforcement and remind clients that setbacks are normal, fostering a compassionate and supportive environment.
6. Build Long-Term Habits:
Focus on habit formation by integrating exercise into clients’ daily lives. For example, suggest pairing exercise with existing habits, like doing a set of squats during TV adverts or taking a short walk after dinner. Encourage clients to schedule workouts into their calendars as non-negotiable appointments. Use habit-tracking tools or apps to help clients build consistency, and remind them that small, regular activities add up over time.
Final Thoughts
We play a crucial role in helping clients navigate the barriers to sustained physical activity. By understanding these challenges and offering tailored strategies, we can support clients in transforming their New Year’s resolutions into lasting habits. Practical, client-centred approaches help ensure that motivation remains strong and that exercise becomes a natural part of daily life, leading to lifelong health and well-being.
References
- Koh, Y.S., Asharani, P.V., Devi, F. et al. A cross-sectional study on the perceived barriers to physical activity and their associations with domain-specific physical activity and sedentary behaviour. BMC Public Health 22, 1051 (2022). Click here to review the full research article.
- Bytyci Katanolli, A., Probst-Hensch, N., Ann Obas, K. et al. Perceived barriers to physical activity behaviour among patients with diabetes and hypertension in Kosovo: a qualitative study. BMC Prim. Care 23, 257 (2022). Click here to review the full research article.
- Garcia, L., Mendonça, G., Benedetti, T.R.B. et al. Barriers and facilitators of domain-specific physical activity: a systematic review of reviews. BMC Public Health 22, 1964 (2022). Click here to review the full research article.
- Ng, K., Cooper, J., McHale, F., Clifford, J., Woods, C., & O’Donoghue, G. (2020). Barriers and facilitators to changes in physical activity and diet during the COVID-19 pandemic: A systematic review. PLOS ONE, 15(12), e0239244. Click here to review the full research article.
- “New Year’s Resolutions and behaviour change” – Strava Insights. Click here to review the full research article.
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