Barriers to Exercising

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When we want the production of energy in our cells to increase, specifically the mitochondria, think exercise: Time spent in green spaces, nature, and the great outdoors are important for health and wellness. There are common barriers for many people from getting outside and exercising, but there are solutions to support your goal of more exercise to increase energy, be time efficient, and be affordable. Start with what you are capable of doing, make small modifications, and be consistent. One strategy for overcoming the barrier of lack of energy is understanding that exercise actually increases energy. The process called mitochondrial biogenesis is the generation of new mitochondria within the cells of the body responsible for the conversion of nutrient metabolism into cellular energy. That process has significant implications for our health and disease management [1]. 

• During exercise the mitochondria respond to the body's need for increased energy, and their adaptive response generates the reproduction of new mitochondria in the cells, thus producing more energy. 
• If you want to increase your endurance capacity research shows that high-intensity training increases mitochondrial expression which improves your strength and stamina [1]. 
• Exercise emerges as a powerful way to increase mitochondrial function that is all natural and benefits disease management, as well as metabolic health.1 
• The combination of resistance and endurance exercises enhances mitochondrial adaptations that benefit healthy individuals, but also offer therapeutic potentials for diseases [1].

Tips for exercise motivation to reach your goals: 

• Put on your exercise clothes early in the day when you have more energy.
• Remind yourself of your goals and look forward to your body getting in shape. 
• Remember that both resistance training and aerobic exercise will get the muscles working and improve your energy.

High-intensity interval training (HIIT) means doing 20-30 minute workouts that include a combination of short intense periods of exercise and periods of less intensity: 

• Take 15 minutes and do a HIIT workout and feel more energized for the day. 
• HIIT workouts work well because before the body has a chance to fully recover from the higher intensity you resume exercise at that intensity.
• HIIT routines help people with time constraints to gain all the benefits of spending two hours at the gym in the comfort of their home, but only invest 20-30 minutes. 
• HIIT is applicable to diverse contexts and populations as a safe strategy to improve cardiovascular health and improve insulin sensitivity [2]. 

Exercise levels impact eating behaviors and eating habits:

• People who are more physically active are able to regulate their eating habits and improve awareness of when their body feels hunger and feels full or satisfied [3]. 
• Increasing physical activity gives you a sense of wellbeing, reduces feelings of tension, decreases emotional eating, and increases healthy eating habits [3].
• Exercise decreases food intake because it influences appetite control and motivation; as eating behaviors improve, the body's energy output matches its needs more efficiently. Snacking, eating out, and comfort/emotional eating are costly, both for your health and your finances, so another  benefit of exercise is food portion control that can save you money [3]. 

Exercise does not have to include the expense of a gym membership or special clothes and shoes. In fact, a safe place to walk, an inexpensive yoga mat, and a space to stretch are probably all you need. There are numerous ways to make exercise affordable:

• Technologies provide access to online communities of people who share similar weight loss goals and maximize personal time [4].
• Technologies offer resources for health-promoting activities that reduce transportation needs [4]. Take the yoga mat out daily prior to work or at the end of a shift and spend 20-25 minutes doing stretches or HIIT workout offered free on YouTube or Prime. 
• Technology offers users access to videos and online classes for yoga, Pilates, Tai Chi Qigong, and HIIT workouts. These are posted in multiple languages and are targeted for various cultures from around the world.

In conclusion, there are many ways to make exercise safe, affordable, and effective. Pick whatever works for you, be consistent with it, and enjoy the health benefits that will result. 

[1]. Abrego-Guandique, D., Rojas, N., Chiari, A., Luciani, F., Cione, E., & Cannataro, R. (2025). The impact of exercise on mitochondrial biogenesis in skeletal muscle: A systematic review and meta-analysis of randomized trials. Biomolecular Concepts, 16. https://doi.org/10.1515/bmc-2025-0055. 

[2]. Ko, J., So, W., & Park, S. (2025). Narrative review of high-intensity interval training: Positive impacts on cardiovascular health and disease prevention. Journal of Cardiovascular Development and Disease, 12. https://doi.org/10.3390/jcdd12040158.

[3]. Fernandes, V., Rodrigues, F., Jacinto, M., Teixeira, D., Cid, L., Antunes, R., Matos, R., Reigal, R., 

Hernández-Mendo, A., Morales-Sánchez, V., & Monteiro, D. (2023). How does the level of 

physical activity influence eating behavior? A self-determination theory approach. Life (Basel, 

Switzerland), 13(2), 298. https://doi.org/10.3390/life13020298  

[4]. Chung, S.T., Harrington, J., Kandula, N., Kershaw, Chaffin, M., Baah, F., Pfammatter, A., Stanton, M., Stanford, F. (2026, January 15). Socioeconomic and structural barriers to addressing obesity in communities: A scientific statement from the American Heart Association. AHA/ASA Journals. 

https://doi.org/10.1161/CIR.0000000000001395ert