DOI: 10.1089/obe.2007.0057 August 2007 Obesity Management 183

In this issue of Obesity Management, the Centers forObesity Research and Education (CORE) bring you atool designed to challenge your patients to rethink

their mindset around their perceived barriers to physicalactivity. Over the next four issues, we will cover barriersdealing with lack of time, lack of energy/motivation, levelof difficulty, and social influence.

Over 50% of U.S. adults are not achieving the recom-mended levels of physical activity. When it comes toengaging in physical activity, patients will devise anyexcuse to avoid it. This tool incorporates four categoriesof common excuses and allows healthcare professionals toexplore together the patient’s true reasoning behind thebarriers.

Attitude change is an important issue to discuss in rela-tion to physical activity barriers. Positive attitudes mustbe developed to encourage self efficacy. As a healthcareprofessional, it will be crucial for you to help patientsidentify their barriers, challenge their perceived beliefsaround those barriers, and then build on their small suc-cesses and turn negative comments into positive buildingblocks for future activity. You will equip your patient with

the knowledge necessary to be successful.Most patients know that physical activity is good for

their body but just can’t get motivated to actually go anddo it. Hopefully, this tool will challenge patients to evalu-ate their reasoning behind the excuses and encourage pos-itive behavior changes to f ind true opportunities toexercise within their environment.

This CORE tool is designed to be copied and kept onhand in your office. You may use the tool when encoun-tering a patient struggling to incorporate physical activityinto their life, or you can create an education table in thewaiting room where handouts can be picked up at will.

—Betsy Hubbard, MPH—Kim Gorman, M.S., R.D.

University of Colorado at Denver and Health Sciences Center

CORE Tools and Patient InformationStrategies to Overcoming Physical Activity Barriers

CORE Tool

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CORE Tool: How to Overcome the Time Barrier and Fit Physical Activity into Your Day

Do you feel your schedule is too busy? That you haveno free-time? That exercise time will prevent you fromtackling other commitments?

If you answered “yes” to any of these questions, thenTIME is probably a hurdle for you. There are 1440 min-utes per day. If your physician gave you $100 for every 10minutes of activity you did, how much would you earn perday? It follows that TIME is a common excuse used to

give oneself permission to be inactive. Activity has tomove up the list of priorities.

Sit down and evaluate your day; track your daily activi-ties from the moment you wake up and list your activitiesuntil you go to bed. Begin to identify the gaps or opportu-nities in your schedule that will allow for some activity.Use the chart below to evaluate your mindset around theopportunities that exist for daily activity.

Activity I definitely It would Maybe I can I definitely cannot be difficult, I can can

but possibleGet up 30 minutes earlier and take a walk or do an exercise videoFind 10 extra minutes to move 3 times during your day (short walk when you wake up, walk 10 minutes at lunch, 10 minutes during the evening)Ride your bike to workPark further away from the buildingTake the stairs instead of the elevator or escalatorWalk the airport terminal while waiting on your flightDo small exercises such as leg lifts while sitting at your deskHand deliver a messageUse restrooms on a different floor or furthest away from youUtilize commercial breaks to get active. The average commercial break is around 3 minutes in length. Walk the stairs in your house; do sit ups, push ups, leg lifts, jumping jacks, use small weightsWalk on a treadmill or in place while watching a TV showHold walking meetingsStart a walking club with co-workers during your lunch break. OR, take mini walking breaks during the dayPace while using the telephone instead of sitting downTurn off or do not use time saving devices (i.e., dishwasher, riding lawn mower, Roomba®, remote control, etc.)Spice up your cleaning routine and dance to musicCarry a comfy set of clothes and shoes in your car and stop off at a park, trail, or track when you’re on your way homeMake it a habit to take the whole family for a walk after dinnerWear a pedometer and challenge yourself to collect extra steps each dayIf taking the bus or train, get off one stop early and walk the rest of the way

184 Obesity Management August 2007

Insert your top three opportunities for activity in the calendar below. In the action column, write out how you will utilize this opportunity, record the positive effect it had on you, and finally, record in the maintenance column if this isan activity you could begin to incorporate into your daily routine.

Day of the Week Opportunity Action Positive Effect MaintenanceMondayTuesdayWednesdayThursdayFridaySaturdaySunday

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