Some people enjoy going to the gym, playing outdoor sports and meeting new people while taking fitness classes. For some, all of these sound daunting. Many health-conscious individuals avoid public workouts for many reasons, but the good thing is that you can break free from these anxieties and confidently pursue your fitness goals.
The Reasons Why People Are Anxious to Exercise in Public
Exercising in public places like the gym, a studio or a park benefits the physical and mental health. However, some psychological reasons may hinder you from fully experiencing the benefits of outdoor workouts. Discover the causes of these negative feelings.
- Societal Pressures
If thoughts of navigating gym equipment, being judged or watched or even changing in the locker room makes you anxious, you’re not alone. The effects of societal pressures are more common in women, who often feel judged for their appearance and performance, leading to a sense of inadequacy.
- Situational Anxiety
You may feel intimidated going to a gym or studio, especially if you’re a beginner. Situational anxiety is a response to a new, stressful or unfamiliar situation. In severe cases, this type of anxiety can trigger a panic attack — an episode of intense fear or anxiety.
- Personal Experiences
Past negative experiences can create lasting anxiety. Maybe you got bullied before or got embarrassed for using the wrong equipment at the gym. A single or multiple bad memories can demotivate you from going out.
- Fear of Judgment
You may fear you’re doing lunges the wrong way or people are staring at you. Worrying about looking inexperienced in public can dampen your self-confidence. Social media and fitness culture often portray an unrealistic ideal of what exercise “must” look like. You’ve seen chiseled bodies and flawless routines, which can make you feel inadequate.
- Social Comparison
You’re happily jogging outside when you see a person in front of you and feel envious of how fast they are. It can exacerbate feelings of inadequacy, especially if you haven’t achieved that pace yet. While it’s fine to compare yourself to others occasionally, too much comparison can make you self-critical.
- Agoraphobia
People with agoraphobia struggle with feeling safe in any public place, especially in crowded and unfamiliar areas. Common symptoms include fear of leaving home alone, open spaces like the park and enclosed spaces like fitness studios.
Behavioral Signs You’re Anxious About Exercising in Public
Here are the telltale signs you might be anxious.
Avoidance
You find yourself consistently making excuses to skip workouts, especially if they involve exercising outdoors or going to the gym. At-home exercises make you feel more safe, but you’re aware of the benefits of outdoor workouts.
Excessive Monitoring
You’re overly concerned with your appearance before going out, even when you’re not exercising. You worry about how sweaty you might look or smell when people pass by you.
Social Withdrawal
Common signs include avoiding eye contact, keeping your head down or becoming quiet when others are nearby. You may also feel uncomfortable when people start talking about how they enjoy exercising outside.
Negative Thoughts
You may notice yourself telling things like:
- “Everyone is more fit and capable than me”
- “What if people stare at me?”
- “The outside overwhelms me.”
- “I’m the only one who doesn’t know what they’re doing.”
How to Exercise in Public Confidently
Societal pressures, anxiety and fear of judgment can hold you back from trying new activities and valuable social connections, but you can overcome them. Discover these practical strategies for reclaiming your confidence.
- Mindset Shift
As the saying goes, you are your own worst critic. Instead of assuming everyone is watching or judging you, actively choose to believe they’re focused on their workouts. You can also promote realistic goal-setting. Focus on progress rather than perfection. Reframe “mistakes” as learning opportunities that help you achieve your goals.
Engage in positive self-talk before going out. Tell yourself you’re doing this for yourself. Recite encouraging affirmations to decrease feelings of anxiety.
- Join a Class
Fitness classes help reduce social pressures. The instructor’s presence provides a focal point, diverting everyone’s attention away from self-conscious thoughts. They also correct your positions, reducing your anxiety about being judged for “wrong” movements.
Moreover, joining a class is good for your mental health. Research shows group workouts can lower your stress levels by 26% and improve your quality of life compared to those who exercise alone. As you become more familiar with the exercise and meet new friends, your confidence will naturally increase.
- Gradual Exposure
Begin with short workouts in less crowded areas. Go to the park during weekdays or the gym during off-peak hours. Regular exposure helps desensitize you to fear or anxiety. Research shows that you’re likely to maintain a routine if it’s enjoyable, you “feel” the benefits and you make it a habit. Therefore, choose exercises that you enjoy during the first weeks, then start doing more challenging ones once you’ve built the confidence.
- Listen to Music
Put on your headphones and make the world go away. Listening to music, or even taking a moment to create AI music that perfectly matches your workout tempo, pushes you to focus on yourself more than others. Concentrating on the melody and rhythm can help minimize distractions and reduce self-consciousness. Wearing headphones also acts as a social buffer, reducing the pressure of unwanted interactions. It’s a sign of focus and engagement in the workout to help mitigate social anxiety.
- Do Your Research
The modern gym isn’t all about lifting weights. There are various machinery and equipment that target different exercises. Research how to use them and their relevance to your goals before you go to the gym. This can help you save from self-criticism and potential embarrassment.
Familiarize yourself with the area before doing cardio exercises on neighboring routes, trails, or parks. Visualize the place and prepare for potential challenges like hills, turns, traffic or crowds to alleviate on-the-day anxiety.
- Focus on Internal Benefits
Insecurities can creep in, especially if you see strangers who have your ideal body type. Instead of focusing on what you don’t have, think about the positive changes happening within the body and mind while you move.
Exercise is more than just the aesthetics. Celebrate wins that are not related to your appearance. Do you feel a boost in mood and energy after working out? Did you meet a new friend at the gym? Similarly, set goals related to health markers, like lowering blood pressure and improving cholesterol levels. Celebrate your achievements to reinforce your confidence over time.
- Invite a Friend
Take a close friend or family member to exercise outside. It can be a simple leisure stroll or a gym session. Having someone trustworthy lessens the pressure of perfection. You can have someone to talk to and laugh with if either of you makes a mistake.
- Consider Coaching
Confidence comes with knowledge. If you know what you’re doing, you’ll feel more secure about yourself. Consider booking a session with a certified trainer. They can help correct poor techniques, which may result in injuries and impair long-term progress. Spend a few sessions with a professional and make sure everything is solid before you can exercise independently.
- Talk With a Therapist
If you’ve put in effort but negative feelings persist, consider talking with a therapist. A mental health professional can provide targeted intervention to help you feel confident while engaging in public exercise.
Reclaim Your Confidence Today
Building the confidence to work out in public is a journey. Now that you understand the various barriers that may hold you back, it’s time to implement these strategies to overcome self-consciousness. Be kind to yourself in the process, celebrate your progress and seek support when needed.
