How to overcome barriers to physical activity

If you are deconditioned, older, or at higher risk for other reasons, it is natural to worry about hurting yourself and ending up worse off.

As mentioned earlier, events like hip fractures from falls can be life‑changing and even life‑threatening, but something milder such as pulling a muscle would also be incredibly inconvenient.

Although it may feel safer to do little or nothing, this increases your long‑term risk. The safest way forward is to start small by doing more within your comfort zone and gradually build confidence and strength over time. Listening to your body is essential. Some muscle ache after new activity is normal, but sharp or persistent pain is a signal to stop and rest. Varying the type and intensity of exercises helps avoid overuse injuries and keeps exercise enjoyable. 

If you feel you are becoming unsteady on your feet, you can find further information on the Steady On Your Feet Cambridgeshire and Peterborough website. Their website provides a wealth of information - from assessing your home environment to reduce the risk of falls, to providing links to gentle exercise ideas to start to improve your balance. 

Some people also find it helpful to attend a supervised group session, such as community exercise classes. Our Public Health Team commissions a free falls prevention service which is open to over 65s living in Peterborough or registered with a Peterborough GP. You can find out more information about the Falls Exercise Management Programme on the Vivacity website or by contacting your GP surgery.

If you live with a disability or mobility limitation, being active may need to be adapted to your situation. There is a rich array of chair‑based routines. Swimming or water‑based activities reduce strain on joints and make movement easier. Check out the recommendations in the previous sections for directories that can point you to all the inclusive opportunities available across Peterborough. Also remember the intensity of an activity is relative to your starting point. For less fit people, even light activities such as stretching, gentle household tasks, or short walks with aids like sticks or frames can have many benefits. 

Fitness advice for wheelchair users - NHS

For those with cancer, the Cancer Wellbeing Service at Peterborough City Hospital provides exercise classes, one-to-one support and other ways to keep active for people living with cancer and for their families.

It is a sad reality that many opportunities to be active come with a price tag attached. However, there are plenty that do not. Look at our find fitness activities and facilities in Peterborough page to find opportunities for physical activity including ones that are completely free to join. Sometimes the walk there can be a part of your workout, but if you are unable to reach these, you can still get moving at home or in your local area - simple options like walking, stair climbing, body‑weight exercises, or online follow-along routines can all be done without spending a penny.

Further down this page we have information on social prescribing and income maximisation which you might find useful.

You do not need specialist sportswear to get active. Comfortable everyday clothes are often more than enough and anything that allows you to move freely will do. Trainers or flat shoes with good grip are ideal to reduce risk of falls or slipping.

Many activities, such as stretching, chair‑based routines, or gentle walking, can be done in whatever you normally wear at home.

If you are joining a class or group, don’t worry about “looking the part”, the important thing is taking part. Remember the key words “Some is good, more is better”. Even restricted by stiff or less‑than‑ideal clothing, anything you can do is better than nothing. This may mean that moderate activities like brisk walking feel more comfortable than vigorous exercise such as sprinting.

Charity shops based around the city may also be able to provide cheap, sturdy clothing for exercise. For example: Salvation Army, Sue Ryder, Oxfam, and British Heart Foundation.

Women are less likely than men to be physically active, and this gap is influenced by a mix of social and cultural factors. This includes fewer role models, fear of judgement, and other societal stigmas. For others, cultural expectations or traditions can make it harder to take part in physical activity. This might include concerns about modesty, mixed‑gender environments, or the perception that exercise is not a priority compared to family or work responsibilities. These are real challenges, but there are still many ways to stay active while respecting cultural values.

Everyone’s circumstance is different and will need a personalised approach. For some, you might choose activities that can be done privately at home, such as online exercise videos, stretching, or other routines. Walking with family or friends can also feel more comfortable and socially acceptable. It also has the added benefit of getting the whole family healthier together!

Initiatives are opening all the time that offer women‑only or culturally sensitive sessions, which can provide a welcoming environment. See our Case Study 1, which was a project aimed at ethnically diverse women.

Not everyone has access to safe, welcoming outdoor spaces for activity. Concerns about traffic, poor lighting, crime, or lack of green areas can make it difficult to be active outside. In these situations, it helps to look for alternatives that feel safer and more manageable.

Walking with friends, family, or in a group can also increase both safety and motivation. There may also be areas nearby you don’t realise are available. Visit our fitness activities and facilities in Peterborough page and you may find more than you think is in your area.  

You can stay active indoors with simple options such as body‑weight exercises, stretching, dancing, or following online routines. If space is limited, make use of what you have. Even short bursts of movement like climbing stairs or marching in place can be surprisingly effective.

According to the UK guidelines, your weekly activity does not have to be spread evenly across the week. This means that if you have the chance to access a safer or more suitable space, you can “frontload” your activity by doing a larger portion of your weekly goal in one go, rather than feeling pressured to fit it in daily.

The key is to adapt to your environment: if outdoor activity feels unsafe, focus on what you can do indoors or in trusted community spaces, and build movement into your daily routine in ways that feel secure.  

Busy schedules can make exercise feel impossible, but activity doesn’t have to mean long gym sessions. Short bursts add up - walk part of your commute, get off the bus one stop earlier, take the stairs, do a 10‑minute routine at home, or swap sitting with friends for a walk together.

You could also schedule activity like any other appointment or do more on days when you have time. 

The guidance is flexible, so you can spread or condense your weekly activity to fit your life. Finally, remember that vigorous activity requires less time for similar benefit to moderate activity so shorter, more intense sessions can be just as effective. If you are starting from a low baseline, remember to begin small and build up gradually.

Try SMART targets: Specific, Measurable, Achievable, Relevant, and Time‑bound.

SMART targets work well for an end goal but are most effective when focused on the process you’ll repeat. An example end goal is to walk 5km without stopping .An example process goal is to walk for 10 minutes after lunch, no more than two missed days per week, for the next two months.

Start with one clear process goal, make it easy to follow, and reassess or add outcome goals once the habit is established. Strategies like an accountability buddy, a public commitment to the goal, and celebrating the small wins can also help you stick with it.

On days when energy is low, focus on the smallest possible step: a short walk, a few minutes of stretching, or even standing up and moving around the room. These small actions can help break the cycle of inactivity and often make the next step feel easier.

If fatigue is persistent, consider adjusting the type or intensity of activity. Gentle, low‑impact options such as walking, yoga, or light cycling may feel more manageable than vigorous exercise. Listening to your body and pacing yourself is key.

If your low motivation or fatigue is linked to a mental health condition, it is important to seek professional help. If you are already receiving treatment, then do what you can - but also be kind to yourself. Some days will feel harder than others, and that is okay. The goal is not perfection, but consistency over time.