Breaking down the barriers

It’s important when we start becoming more active that we are aware of what might get in the way. Spending some time thinking about potential barriers is worthwhile because it allows us to create strategies to overcome them.


This is one of the most common barriers that Sport Otago’s Green Prescription team are presented with when asking why people haven’t been able to complete their planned activity. This is something that is going to occur time and time again (this is Dunedin!), therefore it’s best to have a Plan B in place for the weather:

  • Wear a jacket
  • Use an umbrella
  • Check the forecast and if possible, schedule your activity for an alternative time
  • OR do activities that are not affected by the weather

A great basic home-based workout could include three rounds of 10 star jumps, marching on the spot, 10 sit to stands, 10 lunges or one foot balance, 10 wall or knee push ups, and lifting a bag of potatoes from the floor to the bench 10 times.

Energy Levels

Sleep plays a vital role in good health and wellbeing throughout your life. Getting enough sleep can improve your mental and physical health, improve your performance in a work or play environment, and prevent your risk of chronic disease. However, it is easy to not get enough sleep, particularly with all the distractions we now face in the evenings like TV and internet. It is important then that we develop a good routine around bedtime that allows us to get to sleep quickly and easily.

  • Go to bed at the same time every night.5
  • Wake up at the same time every morning.
  • Avoid screens; read a book or a short article you can put down once you get tired.
  • Make bed a place of rest. Avoid doing anything but sleeping in bed.


This comes down to priorities and what is most important to you.  If improving your health is important, you will find the time. Remember, you can break the time in to smaller segments such as 3 x 10 minutes. Every moment counts; we were made to move!


Getting active doesn’t have to cost a thing!  We have a number of fantastic walking tracks throughout Dunedin from Ross Creek to John Wilson Ocean Drive to the Ravensbourne Track as well as sidewalks in your neighbourhood. You can find a list of walks at the following places:


You can also do home-based activities as mentioned above. For assistance with ideas, consider signing up for a Green Prescription at

Challenge Time!

For the next two weeks, we have four areas for you to work on:

  1. Add one more activity to what you are currently doing
  2. Be consistent with the number of hours you are sleeping each night
  3. Have a glass of water with each meal
  4. Follow the healthy plate model for portion sizes.

plate graphic



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