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Overcoming Barriers to Walking with Your Family

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Life can be busy causing us to change our schedules to accommodate tasks that we place at the top of our to-do lists. Often, physical activity is pushed toward the bottom or completely removed from our lists despite associated health benefits.1,2 Lack of time, motivation, and accessible places to walk are often reported as top barriers to being physically active.3-6 Other barriers include feeling tired, having no one to walk with, interference with family time, and anticipated lack of enjoyment.4,6 Below are different strategies for overcoming these specific barriers.

Time

There are many things on our to-do lists that are necessary to prioritize including going to work, taking the kids to school, cooking, cleaning, homework, etc. These tasks must be completed for us to be successful in our lives, often making walking a low priority for parents.7

1. Time management

Think about time management within the 24-hour cycle of a day.8 How many hours do you sleep? How many hours do you work? Now consider the number of hours that you spend awake at home and prioritize walking.

Example

Hours of sleep = 8 

Hours of work = 8 

Miscellaneous hours for driving, etc. = 2 

Hours awake at home = 6 

Priority list for hours spent awake at home in order of importance: 

Homework = 1 hour 

Walking = 1 hour 

Cook/eat = 2 hours 

Bath = 1 hour 

TV/Book = 1 hour 

 

2. Make it relevant7

Make walking relevant so that you are more likely to prioritize walking with your family. Connect family walks with a purpose to make them relevant to you.

Example

Walking can be relevant for you and your family if family health and relationships are important to you, as both are enhanced by walking.1,2,9-11

Motivation and enjoyment

Motivation and enjoyment are a state of mind, meaning that changing the way the family thinks about walking will change their motivation and enjoyment of walking. Self-management strategies can help influence their way of thinking through a few simple actions.12

Actions can include:

  • Make walking more enjoyable
    • Walking to a favorite destination
    • Listen to music
  • Think about the benefits of walking
  • Try not to focus on the hassles of being active (e.g., getting dressed, leaving the house)
  • Say positive things about walking
    • I am going to enjoy this walk
    • I am making myself stronger and healthier
    • I am spending valuable time with my family
    • I am enjoying my time outside
  • Know that you can start again if you get off track
  • Increase number of walking options
    • For example: Outside, inside, different destinations, etc.
  • Set goals with the family
  • Create backup plans for obstacles that may arise

Where to walk

Many people list accessibility as an issue to being physically active.3-6 A wonderful fact about walking is that you can do it anywhere.

Note

Consider selecting specific routes and destinations to increase your family’s likelihood of walking.13 These could include specific locations in your neighborhood, roads, sidewalks, paths, trails, etc.

Also, consider new routes and get the family involved by taking turns selecting new routes and destinations.

Social support and family time

Family can act as social support for each other and allow space for quality family time. People often feel isolated when walking alone and guilty when not spending time with their families.4,6 Walking with your family solves both barriers to walking.

Note

Parents report child behavior as a barrier to walking, stating that they are nervous their child will act out in public places.14 Consider walking when at least two adults are available, and consider inviting grandparents, aunts, uncles, neighbors, etc.

Fatigue

Nothing sounds better than sitting when you feel tired. However, people often allow their thoughts to enhance feelings of fatigue,15 and walking can actually give you energy and make you feel better.16

A few facts and tips to consider include:

  • 10 minutes of activity can enhance the mood of your family.16
  • Thoughts can enhance feelings of fatigue before you begin walking, because starting the walk is often the hardest part.15
    • Think about the destination, if that will make walking easier.
    • Think about the different ways that walking makes you feel good.

Give yourself grace

Obstacles arise and you are not perfect. Families want to spend time together to create memories and share positive experiences.17 However, spending time with family, including walking with your family, can become stressful when an expectation isn’t met, often leading to feelings of guilt.17 Walking as a family can be a time of enjoyment when allowing for flexibility concerning both expectations and outcomes.

Note

Involve your family in walking responsibilities, including planning and follow through. This will take pressure off you and allow each person to have freedom over their own actions.18

For more information, consider reading the following SYNC articles:

References

  1. Mayo Clinic. “Depression and Anxiety: Exercise Eases Symptoms.” Mayo Foundation for Medical Education and Research, 23 Dec. 2023, www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.
  2. Mayo Clinic. “Exercise and Chronic Disease: Get the Facts.” Mayo Foundation for Medical Education and Research, 14 Jan. 2023, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-and-chronic-disease/art-20046049.
  3. Ferreira Silva, R. M., Mendonca, C. R., Azevedo, V. D., Raoof Memon, A., Noll, P. R. E. S., & Noll, M. (2022). Barriers to high school and university students’ physical activity: A systematic review. PloS one, 17(4), e0265913.
  4. Manaf, H. (2013). Barriers to participation in physical activity and exercise among middle-aged and elderly individuals. Singapore Med J, 54(10), 581-586.
  5. Moreno, J. P., & Johnston, C. A. (2014). Barriers to physical activity in women. American Journal of Lifestyle Medicine, 8(3), 164-166.
  6. Reichert, F. F., Barros, A. J., Domingues, M. R., & Hallal, P. C. (2007). The role of perceived personal barriers to engagement in leisure-time physical activity. American journal of public health, 97(3), 515-519.
  7. Segar, M. L., Heinrich, K. M., Zieff, S. G., Lyn, R., Gustat, J., Perry, C. K., … & Eyler, A. A. (2017). What walking means to moms: Insights from a national sample to frame walking in compelling ways to low-income urban mothers. Journal of Transport & Health, 5, 5-15.
  8. Rosenberger, M. E., Fulton, J. E., Buman, M. P., Troiano, R. P., Grandner, M. A., Buchner, D. M., & Haskell, W. L. (2019). The 24-hour activity cycle: a new paradigm for physical activity. Medicine and science in sports and exercise, 51(3), 454.
  9. Otto, H. A. (1962). What is a strong family?. Marriage and family Living, 24(1), 77-80.
  10. Stinnett, N., & DeFrain, J. D. (1985). Secrets of strong families. (No Title).
  11. Curran, D. (1983). Traits of a healthy family: Fifteen traits commonly found in healthy families by those who work with them. Harper San Francisco.
  12. Dishman, R. K., Motl, R. W., Sallis, J. F., Dunn, A. L., Birnbaum, A. S., Welk, G. J., … & Jobe, J. B. (2005). Self-management strategies mediate self-efficacy and physical activity. American journal of preventive medicine, 29(1), 10-18.
  13. Whitfield, G. P., Carlson, S. A., Ussery, E. N., Watson, K. B., Berrigan, D., & Fulton, J. E. (2019). National-level environmental perceptions and walking among urban and rural residents: Informing surveillance of walkability. Preventive medicine, 123, 101-108.
  14. Milton, K., Kelly, P., Bull, F., & Foster, C. (2011). A formative evaluation of a family-based walking intervention-Furness Families Walk4Life. BMC Public Health, 11(1), 614.
  15. Ruby, M. B., Dunn, E. W., Perrino, A., Gillis, R., & Viel, S. (2011). The invisible benefits of exercise. Health Psychology, 30(1), 67.
  16. Hansen, C. J., Stevens, L. C., & Coast, J. R. (2001). Exercise duration and mood state: how much is enough to feel better?. Health Psychology, 20(4), 267.
  17. Daly, K. J. (2001). Deconstructing family time: From ideology to lived experience. Journal of marriage and family, 63(2), 283-294.
  18. Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary educational psychology, 25(1), 54-67.