Lack of confidence to go to a fitness facility or try group exercise classes |
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no experience using equipment
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too heavy to use equipment (machines may have max weight of 350 pounds)
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embarrassed to exercise in front of others
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unable to keep pace with others
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fear that fitness instructor will not empathize or understand their physical limitations
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sign up for a gym orientation or work with a fitness specialist
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select activities that do not require equipment
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determine alternative locations to exercise, including home
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make modifications to exercises as needed; try classes aimed at beginners or older adults
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arrive early to introduce yourself to the instructor before class and explain any relevant limitations
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Excessive fatigue |
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start out performing low-intensity PA and gradually increase to moderate intensity as energy and fitness improve
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break up daily PA goals into shorter more frequent bouts of exercise
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start PA earlier in the day when energy level is better
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Activity-indeced pain or impaired mobility |
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osteoarthritis of hip, knee or foot
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chronic back pain
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neuropathy
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cannot meet PA goals by walking or doing other common modes of PA
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seek exercise classes specifically designed for individuals with arthritis or other limitations
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try pool-based exercise options
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participate in physical therapy as needed
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Fear of harming self (e.g., injury, heart attack) |
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impaired balance (due to obesity or shift in center of gravity with weight loss)
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history of activity-related injuries
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misinterpretation of normal side effects of exercising (e.g., muscle soreness, fatigue, side ache, breathing hard)
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gradually increase PA to lower risk
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use talk test to guide PA intensity which will minimize sense of breathlessness
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learn differences between normal side effects of exercising vs. signs to stop an activity and possibly seek medical attention
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Frustration with exercise guidelines |
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focus on short-term goals that are reasonable for current fitness level
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break up daily PA goals into manageable bouts
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use your heart rate or the talk/sing test to determine an appropriate walking speed or exercise intensity
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