New Delhi: You plan a one-hour workout after office. A late meeting eats into that time. So, instead of going for a quick walk, you cancel the exercise plan altogether. That choice may explain why many struggle to stay active, says a study in BMC Public Health.
Researchers point to a hidden mental barrier: an “all-or-nothing” approach to exercise. People who fail to maintain routines often believe a workout must be long, intense and done exactly as planned. If they cannot complete 45 to 60 minutes, sweat enough or stick to a fixed schedule, they choose to skip it entirely.
Dr Rajesh Sagar, professor of psychiatry at AIIMS, Delhi, says this is a recognised cognitive pattern. “All-or-nothing or black-and-white thinking often derails exercise habits. When people believe a workout only counts if it is perfect, they abandon the routine after minor disruptions and fall into a reset cycle.”
Rigid definitions increase stress and lead to workouts being shunned, while flexibility improves adherence, he says. Even public health targets can feel like pass-or-fail benchmarks. “The shift has to be from perfection to consistency. Lowering the starting barrier, even to a few minutes, keeps the habit intact. Ultimately, flexibility matters more than motivation. Small, consistent movement sustains health far better than waiting for ideal conditions.”
The study found that when work, family demands or fatigue disrupt plans, exercise is usually the first to be eliminated. Over time, this pattern reinforces inactivity and guilt, making it harder to restart. Participants said they often enjoyed exercise earlier in life but felt stuck once routines broke. Many also believed that unless they met a fixed duration or intensity, the effort was meaningless.
Dr V Mohan, chairman of Dr Mohan’s Diabetes Specialities Centre, Chennai, says evidence challenges that ass-umption. “Continuous workouts are not essential. Accumulating activity through the day works just as well. A 30-minute walk offers similar metabolic benefits as three 10-minute sessions; short walks after meals may help with blo-od sugar control even more.”
He adds, “Even 10–20 minutes of daily activity benefits metabolic and heart health, and disrupting prolonged sitting matters.” He advises starting with 10–15 minutes a day, increasing gradually, combining aerobic and resistance training, and aiming for at least 150 minutes a week. For high-risk groups, especially those prone to diabetes and heart disease, doing more may be beneficial.>
