Avoiding physical activity

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

• Reduced muscle bulk making exercise more exhausting

• 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.

GLP-1 weight loss medications such as Wegovy and Mounjaro can make it easier to become more active by reducing body weight, increasing energy, and improving confidence.
These treatments work by regulating appetite and blood sugar, which can lead to more stable energy levels and make movement feel less tiring or uncomfortable.

For many people, early weight loss from GLP-1s helps break the cycle of avoidance. As joints and muscles experience less strain, activities such as walking, swimming, or light exercise become more achievable and enjoyable. Even small increases in activity can help maintain progress and improve long-term health outcomes.

You can learn more about how these GLP-1 injections work on our GLP-1 overview page.

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 often stems from fatigue, discomfort, or feeling discouraged about progress. But once you begin to lose weight and regain energy, exercise usually becomes easier and more rewarding.

GLP-1 medications like Wegovy and Mounjaro can support this process by helping you lose weight safely and consistently, improving both physical comfort and motivation to move more.

At Medicspot, our clinicians combine medical treatment and behavioural coaching to help you manage appetite, increase activity, and build healthy routines at your own pace.

Start your free online assessment to see if GLP-1 treatment could be right for you, or use the weight loss calculator below to find out instantly if you are likely to be eligible and to see how much weight you could lose.