For many people, the idea of starting an exercise program feels daunting. Some haven’t exercised since high school P.E. class. Others have tried and decided it wasn’t for them. And for those dealing with injury, illness, or chronic pain, the word “exercise” can bring up fear of making things worse. But when approached in the right way, exercise offers a wide range of benefits – from reducing pain and improving strength, to enhancing mood, energy, immune function, and sleep quality.
Everyone can benefit from exercise, regardless of age, fitness, and health status (unless there’s a medical reason that exercise isn’t appropriate at that point in time – which is why we always ensure GP clearance before beginning a program). Overcoming fear or apprehension about exercise is the first (and most important!) step to unlocking the physical and mental benefits of movement.
How Past Experiences Shape Attitudes Toward Exercise
A person’s relationship with exercise often comes from their past experiences, whether positive or negative. Some have fond memories of playing sport or being active, while others may associate exercise with pain, embarrassment, or failure. Those who have tried before and felt sore, overwhelmed, or judged might expect the same negative experience again. As exercise physiologists, our job is to acknowledge that history, validate those feelings, and create a new, positive experience that starts from where they are, not where they think they “should” be.
Here are some of the most common fears that we come across, and how we help clients to gently overcome them.
Common Fears and How We Address Them
“I’m not fit enough to start”
Many people believe they need to “get fit” before they can work with an exercise physiologist. In reality, our programs are designed to meet people at their current capacity, no matter how low. Even the smallest step forward – whether that’s standing a little longer, walking to the mailbox, or completing a short home-based activity – is still progress. Over time, those small wins add up to meaningful improvements.
“I don’t like exercise”
Not everyone enjoys structured workouts, and that’s okay! We can build programs around activities clients do enjoy, such as gardening, walking the dog, playing with the kids, or even household tasks. If the word “exercise” itself is off-putting, we reframe the plan as “activity-based,” focusing on moving more in ways that feel achievable and enjoyable.
“I don’t have time”
Time constraints are one of the most common barriers in our busy modern lives. We work with clients to identify short, realistic movement “snacks” they can fit into their day, even in as little as 5–10 minutes at a time. For some, this means at-home sessions; for others, virtual appointments can save travel time and make attendance more consistent.
“It’s going to make my injury worse”
Clients with a history of pain often fear that exercise will make things worse. We take the time to explain how pain works, why graded movement is safe, and how our approach avoids overloading injured or sensitive areas. Building trust takes time, but by progressing gradually and celebrating small successes along the way, clients start to rebuild confidence in their bodies.
Offering flexibility to meet our clients needs is something that we pride ourselves on. We can adapt the location (gym, pool, home, outdoors, or virtual), the type of activity, and the style of program to suit each person’s needs and preferences. This level of personalisation helps clients feel ownership of their plan and increases the likelihood they’ll stick with it.
Key Messages for Referrers
When speaking to clients about an exercise physiology referral, you can help set the tone for success. As the first point of contact, your messaging matters – how you present the idea of exercise can shape whether a client feels hopeful and open, or hesitant and resistant. By framing exercise physiology as a supportive, personalised approach that meets them where they are, you can build trust and help them take that important first step with confidence.
Emphasise that:
- Exercise physiology is for everyone, regardless of current fitness level.
- The program will be designed specifically for them – based on their abilities and preferences.
- We can start small and progress gradually, always working within safe limits.
- They don’t have to “love exercise” to benefit from moving more.
- The aim is to build confidence, strength, and independence over time.
- We make it relevant to their goals, both relating to work capacity and personal life.
Whether for disease management, injury rehabilitation or general health and wellbeing, everyone can benefit from moving more. By addressing fears, reframing exercise, and providing a tailored approach, we can turn apprehension into achievement, one step at a time. With so much to gain from exercise, it’s worth it!
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