Avoiding Physical Activity: why it happens and how to get moving again

Avoiding physical activity includes:

• Not engaging in regular movement or structured exercise
• Feeling resistant to walking, stretching, or exertion
• Sedentary routines (e.g. sitting for most of the day)
• Postponing exercise due to discomfort, fear, or low mood

It’s not just about gym workouts, avoidance can apply to simple movement like taking the stairs or walking to the shops.

• You feel too tired, overwhelmed, or self-conscious to exercise
• You tell yourself “I’ll start next week” often repeatedly
• You associate movement with discomfort, failure, or judgment
• You don’t enjoy any form of physical activity
• You feel frustrated about your inactivity but stuck in the cycle

Physical and Emotional Barriers

• Low energy levels or chronic fatigue
• Joint pain, injuries, or medical conditions
• Negative past experiences with fitness or sports
• Fear of judgment, embarrassment, or failure
  

Psychological and Lifestyle Factors

• All-or-nothing mindset (e.g. “If I can’t do 45 minutes, what’s the point?”)
• Overwhelm or lack of time
• Low mood, anxiety, or depression
• Lack of confidence in how or where to start

• Weight gain and reduced metabolic health
• Increased risk of diabetes, cardiovascular disease, and depression
• Muscle and joint stiffness from prolonged sitting
• Lower mood and energy due to lack of movement
• Reduced self-esteem or growing fear of exercise
• Weaker immune system can be a result of an inactive lifestyle
• Slowed digestion and constipation due to inactivity often more frequent in women

Practical Strategies

• Start small: 5–10 minutes of gentle walking, stretching, or dancing counts
• Find something enjoyable: Movement doesn’t have to mean the gym, try gardening, swimming, yoga, or dancing
• Focus on how you feel, not calories or weight
• Set tiny, realistic goals: e.g. “walk for 3 minutes after lunch”
• Celebrate consistency, not intensity

Movement should feel like self-care, not punishment. Redefine it on your own terms.

If avoiding activity is affecting your health or quality of life, you’re not alone, and support can help. Whether it’s low confidence, physical limitations, or fear, working with a supportive professional can make a huge difference.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. We’ll listen without judgment and help you explore personalised ways to reintroduce movement at your own pace.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Avoiding physical activity doesn’t mean you’ve failed — it means there’s likely a barrier in the way that deserves attention. With small, manageable steps, you can rebuild a movement routine that fits your life.

Medicspot offers a free 15-minute support call to help you explore your challenges and identify practical, medical, or emotional support to get moving again.

Book your free call now.