9 Barriers preventing over 50s from exercising and how to overcome them.
Most Australians are not getting enough exercise. It's not that they don't want to, but finding the time can be very difficult. You may wonder if it's better to squeeze in short 10-minute sessions throughout the day or dedicate time to longer sessions each week.
In short: both are beneficial for your health, so do what you can — some exercise is better than none. If you have the option, consider the following.
Australian guidelines recommend adults aim for 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity weekly.
Lack of time is the most common reason people don’t exercise, even though we know it’s crucial for health. Environmental barriers, like limited access to resources, also play a role.
Studies show that regular short exercise sessions or fewer longer ones both offer similar long-term health benefits, such as reduced risk of mortality. However, high-intensity interval training (HIIT) can rapidly improve aerobic fitness if done consistently. Regular exercise can also reduce the risk of diabetes and enhance blood glucose control, making frequency important.
Incorporating high-intensity activity into daily life, such as climbing stairs or carrying heavy shopping, is ideal for those short on time. While it may not lead to weight loss, it can help maintain fitness and prevent weight gain. Ultimately, the best exercise is what fits into your routine.
Research shows that the more barriers a female perceives, the less likely she is to be active. 6,7,8
Many barriers are common to all females, including: -
• time
• money
• confidence in ability
• concerns about appearance
• knowing what to do
• awareness of and access to opportunities
• sociocultural restraints, such as language, clothing, dietary requirements and the belief females shouldn’t be active2.
For women over 50, several specific barriers can prevent us from exercising, including:
Lack of time: Long work hours, or caring for family members, grandchildren, or maintaining household responsibilities can limit time available for exercise.
Fatigue: Feeling tired or having lack of energy can make regular exercise seem overwhelming.
Lack of confidence: Feeling unsure about how to exercise safely or effectively, especially if you’ve been inactive for a long time.
Concerns about appearance: Worries about looking unfit or out of place in gym wear or public exercise settings can cause self-consciousness, discouraging participation.
Perceived age limitations: Many women believe they are "too old" to start exercising or worry about injury.
Finances: Limited budgets may make gym memberships, equipment, or classes seem unaffordable, reducing access to structured exercise opportunities.
Health issues and fear of injury: Chronic conditions like arthritis, joint pain, or heart problems may make exercise difficult or uncomfortable.
Concerns about getting hurt or worsening existing health issues can deter older adults from staying active.
Lack of motivation: We may struggle to find the energy or drive to exercise, often due to competing priorities, fatigue, or feeling uninspired.
Low-priority: Viewing exercise daily as a low priority can be due to competing responsibilities, time constraints, health concerns, lack of motivation, societal expectations, and perceived age limitations, which can lead to neglecting our own health needs despite the importance of regular physical activity for overall wellbeing.
These factors can make it harder for over 50s to prioritise regular physical activity.
Here are some solutions and tips to overcome these common barriers to exercise:
Barrier #1: Lack of time.
Lack of time.
Solution? Schedule exercise into your daily routine.
Park further away from the shops entrance and walk wherever possible.
Incorporate short bursts of exercise into your daily routine.
Activities like walking, stair climbing, or even gardening can add up. High-intensity interval training (HIIT) or low-intensity interval training (LIIT), "snack-sized" workouts can be done in just 10–15 minutes, fitting into busy schedules.
Tip: Use small pockets of time, like during TV ads or while waiting for the kettle to boil, to do a quick stretch or some light exercises.
If you’re looking for “Simple ways of building more movement into your daily life” click here.
Barrier #2: Fatigue.
Fatigue:
Solution? If Begin with short, low-intensity sessions that don’t require too much energy.
Gentle stretching, Pilates, yoga, or tai chi can help boost energy levels and improve stamina over time.
Tip: Schedule exercise for the time of day when you feel most energised, whether that’s in the morning or afternoon, to make it more manageable.
To learn more about how to Manage your daily ‘Energy budget’ using the Readiness Tool, click here.
Barrier #3: Lack of confidence.
Lack of confidence
Solution? Start with beginner-friendly exercise programs tailored for beginners or specifically designed for over 50s.
Chair exercises or mat Pilates are great for those who are unsure where to begin.
Tip: Consider online classes or local community groups for seniors to build confidence in a supportive environment.
Regular practice will improve both skill and self-belief.
Barrier #4: Concerns about appearance.
Concerns about appearance:
Solution? Try exercising at home or in private settings to build confidence before joining group activities.
Tip: Start with a friend or in a small, supportive group to feel more comfortable and motivated.
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Barrier #5: Perceived age limitations.
Solution? Focus on age-appropriate, low-impact activities like walking, Pilates, or chair exercises that are gentle yet effective.
Tip: Set small, achievable goals, such as a 10-minute daily walk, to build confidence and show that it's never too late to start.
Barrier #6: Finances.
Finances:
Solution? Explore low-cost or free options, such as walking, running, or cycling or community fitness classes, or online workout videos.
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Tip: Use everyday household items like filled water bottles or canned goods as weights for strength training at home.
Barrier #7: Health issues and fear of injury.
Health issues and fear of injury:
Solution? Moving your body can help reduce pain. To read more about “Chronic pain”, click here.
Focus on low-impact exercises like walking, swimming, or Pilates, which are gentler on joints.
Always warm up before exercising and cool down with stretches afterwards.
Research confirms that exercise helps prevent falls in older adults. It shows strong evidence that well-designed exercise programs can reduce the rate of falls by about 25% for older people living in the community.
Regular exercise can also improve coordination and balance reducing the risk of falls.
Consulting a healthcare provider or physiotherapist for guidance on safe exercises can help prevent injuries.
Tip: Start slow with modified exercises, especially if you're dealing with a chronic condition, and gradually increase the intensity as your body adapts.
Don’t let the fear of injury prevent you from missing out on the benefits of exercise. To read more about “The benefits of being active”, click here. To read more about “Unlocking the immediate and long-term benefits of exercise for adults & older”, click here.
Barrier #8: Lack of motivation.
Lack of motivation:
Solution? Don’t wait to feel motivated before starting to exercise often to not, it never comes.
Being consistent with exercising, no matter how short the time, will help you create a habit to exercise.
Start small by setting SMARTER goals and celebrate each achievement.
Listen to your favourite tunes or an audiobook while exercising. You’ll be amazed how quickly time flies.
Reduce screen time and introduce enjoyable activities like dancing, cycling, or playing a sport. Find activities you love and pair them with social interaction to increase motivation.
Tip: Make exercise more fun by involving family or friends in outdoor activities or joining a local walking group.
Barrier #9: Low-priority.
Solution? Start with short, enjoyable activities into their daily routine, such as walking, dancing, or gentle stretching, which can easily fit around other commitments.
Tip: To increase motivation, consider partnering with a friend for exercise or joining a local group, as social interaction can make workouts more enjoyable and help establish a consistent routine.
We should make time to exercise because prioritising our own health and wellbeing not only improves our physical and mental vitality but also helps us to better care of our families and fulfill our responsibilities.
Prioritising exercise enhances physical health and mental wellbeing, enabling over 50s to care for themselves and their families better. It's never too late to start.
For “Exercise guidelines for over 50s. How much exercise is recommended for over 50s?”, click here.
Source:
https://www.vichealth.vic.gov.au/sites/default/files/Females-and-physical-activity.pdf
Adams M & McCrone S 2011, ‘Predictors of exercise in midline and older women based on the health promotion model’, Women in Sport and Physical Activity Journal vol. 20, no. 2, pp. 65–75.
Cannioto RA 2010, ‘Physical activity barriers, behaviours, and beliefs of overweight and obese working women: a preliminary analysis, Women in Sport and Physical Activity Journal vol. 19, no. 1, pp. 70–85.
Kowal J & Fortier MS 2007, ‘Physical activity behaviour change in middle-aged and older women: the role of barriers and of environmental characteristics, Journal of Behavioural Medicine vol. 30, no. 3, pp. 233–242.