Canadians know why they're not more active: they lack time, energy and motivation. The 1995 Physical Activity Monitor, conducted by the Canadian Fitness and Lifestyle Research Institute, shows this trio of barriers to be right at the top. When we consider these obstacles more closely, however, they reveal astonishing contradictions.

Lack of time
True, some Canadians, especially the 25-44 year olds, have very little leisure left after work, child care and housework. But if time is the real issue, why then are the highly active people the ones who work the longest hours? On average, they work two hours longer than the sedentary, spend the same amount of time caring for children, a little less time doing housework, and have slightly less leisure time. Yet they manage to find the time to be active.

Lack of energy
Canadians say they lack energy to be active when in fact physical activity boosts energy! Physical activity increases stamina and energy, reduces tension and fatigue and promotes better sleep.

It's easier to grab the remote control than to slip into a pair of comfortable shoes and go out for a walk. But isn't it better to feel revitalized than TV-eyed? You don't have to run like Donovan Bailey! Pace yourself. Adopt a level that makes you breathe a little deeper but is still comfortable.

Lack of motivation
Being active out of a sense of guilt or obligation or just to look good is a sure recipe for failure. According to research by Luc Pelletier and colleagues from Ottawa University, the greatest sources of motivation are in doing something for

• fun, enjoyment, stimulation;
• a feeling of accomplishment;
• the pleasure of learning;
• a well-identified benefit such as sleeping better and feeling calmer.

So pursue an activity you enjoy! For a feeling of accomplishment, pursue an activity you know you can do. When you succeed, you feel competent and your motivation increases. If you enjoy learning, try a new activity or build new skills. Whatever benefits you seek — companionship, a feeling of well-being, heart health — match them with a physical activity than can provide these benefits.

Above all, make it convenient to be active. Many activities are accessible right from your front door — walking, running, jogging, in-line skating, cycling... Take every opportunity to be active: walk for short errands, jog or run during your lunch hour. If you can't afford large chunks of time, try spacing a few short bouts throughout the day. Get yourself into a roll, and the benefits will start accumulating, right on cue!