Tips for Overcoming Barriers to Developing Healthy Habits

Barriers to developing healthy habits are common but you can overcome some with these tips.

Just about everyone experiences barriers to positive lifestyle habits. A 2023 studyTrusted Source identified the biggest barriers to healthy eating in Division 1 college athletes, a population not often associated with unhealthy habits.

What did these college athletes say were among their toughest challenges? Many of the same issues others face:

• lack of time
• lack of access to healthy foods
• lack of knowledge about how to cook healthy food

Whether you’re a college athlete or not, there are simple changes you can make to more easily incorporate healthy habits into your life. Regardless of whether you want to eat better, move more, or quit smoking, these tips might just help you achieve your goals.

Lack of time

Time-saving strategies can help you make small but impactful changes in exercise and eating.

Exercise

You can incorporate exercise into your routine with just a few minutes each day. Simple changes can increase your exercise frequency.

• Consider taking the stairs instead of the elevator or parking a few blocks from your destination.
• Move during other activities. For instance, stretch while you’re on the phone or walk instead of driving, when possible.
• Block out time on your calendar for exercise. It can be as little as 15-minute blocks. Ideally, you build up to at least 30 minutesTrusted Source of exercise, 5 days a week.
• Modify your current activity to increase heart rate and muscle use.
• Embrace “exercise snacks,” short bursts of exercise you can do throughout the day. These could include 10 squats, a minute of jumping jacks, or another short activity to get your heart pumping.

Routine is criticalTrusted Source for healthy habits and it takes time to develop. After some weeks of taking the stairs or lifting light weights during your favorite streaming program, it’s possible you won’t even look for the elevator or the couch.

Healthy diet

Healthy eating doesn’t have to take a lot of time and healthy meals don’t have to be elaborate. In fact, focusing on preparing whole foods may even save you time in the kitchen.

There are also ways to reduce your preparation and cooking times. Here are some tips:

• Consider batch cooking, where you prepare ingredients for several meals, or double or triple the size of your meal and store leftovers.
• Prepare simple ingredientsTrusted Source you can use for several meals, like quinoa for salads. Common ingredients like chopped onions or peppers can be cut up and refrigerated for future use.
• Prepare a larger size meal like a sheet pan meal and place it into several single-serving dishes to have over the next several days.
• Consider a few recipes and look for common ingredients you can prep in advance.
• Keep healthy canned foods in your pantry, such as beans, tuna, and tomatoes.

Lack of equipment or resources

Many people face exercise or healthy eating barriers because of the perceived costs of good food or exercise programs. But there are many ways you can get the benefits of healthy habits at a lower cost.

Here are some options to explore:

• Choose an exercise that requires little or no equipment, like body weight exercises, skipping rope, or walking. Items in your home, such as food cans or books, can double as light weights.
• Check out exercise programs at a community center or church. Organizations often offer classes, groups, and gyms at reduced costs.
• Stream free home workout programs offeredTrusted Source by organizations like the American Heart Association. There are also plenty of fun workout videos on YouTube.
• Try a fitness app. Although some fitness apps cost money, others are free.
• Comparison shop for groceries. Look for store-brand dry goods like lentils and quinoa at lower prices than brand-name products.
• Cook at home. ResearchTrusted Source shows home cooking can reduce food costs compared to ordering prepared foods. There are also ways to cut down on your grocery store bill and still eat healthy when on a tight budget.

If you use tobacco, there are free resourcesTrusted Source to help you quit. Consider the quitSTART app or free coaching through the Centers for Disease Control (CDC)’s helpline at 1-800-QUIT-NOW.

Lack of social support

Sometimes, you want to make a change, but those closest to you don’t share your interest or motivation. It can be hard to find motivation when you are surrounded by others with different interests or goals. But you never know – there might be someone around you who also wants to make changes but isn’t sure how to get started.

The first step to finding support is sharing your desire to move more or eat differently with friends and family. Ask for their support. You might find someone to join you on a walk or help you swap out unhealthy food for healthier ones in family meals.

Ask a friend to join you in a fun regular activity like taking the dog for a walk or exploring local parks in your neighborhood.

If those in your circle aren’t on the same path, look again to your local community center or organization. They might have walking or fitness groups that are free to join and allow you to meet others with similar goals.

Feelings of discomfort

Feelings of discomfort can impactTrusted Source healthy habits in different ways.

People with obesity might experience weight stigma, which some researchTrusted Source shows can lead to increased food consumption. Those for whom exercise doesn’t come easily might find it hard to get started and may not know where to begin.

However, it’s important to remember that discomfort isn’t something to be feared or avoided. In fact, embracing these feelings can be a powerful tool for growth.

For instance, a 2022 study involving over 2,000 adults found that those who viewed discomfort as a sign of growth and actively sought it out became more engaged and experienced a stronger sense of achievement in their goals.

By embracing discomfort, we open ourselves to greater motivation and resilience, better equipping us to tackle the challenges that come with weight loss and other personal growth goals.

Takeaway

Lack of time, lack of support, and high costs are all barriers to eating better and exercising more. But, there are ways you can begin to make healthy changes by looking for lower cost options and making small adjustments in how you use your time.

Look to friends and family for support or local community groups for companionship and inspiration.