Starting and Sticking to an Exercise Routine
Getting into a consistent exercise routine and sticking with it can be challenging, but the health benefits are immense. Regular physical activity lowers your risk for heart disease, stroke, diabetes, obesity, and some cancers. It also helps improve bone health, brain function, mood, and energy levels.
However, many people struggle to make exercise a habit. Less than 5% of adults participate in 30 minutes of physical activity each day. In this blog post, we are going to share helpful tips that will help you to start an exercise program and make it last and consistent.
1.Set Realistic Goals
Don’t overwhelm yourself at the beginning. Start with manageable exercise goals like working out 15-30 minutes a day, 2-3 days per week. Walk before you run – begin with lower-intensity exercises like brisk walking to build a base level of fitness. Slowly increase the duration and frequency of your workouts. Setting goals that are too ambitious can lead to frustration and giving up.
2. Find Activities You Enjoy
Choose an exercise that you find fun and engaging. If you hate running, don’t force yourself onto the treadmill. There are countless exercise options – experiment to find a few you like. Joining a recreational sports team, taking a dance class or going on regular walks with a friend are great ways to make exercise enjoyable.
3. Schedule Workouts
Treat exercise like an important appointment – block off specific times for it in your daily planner. Schedule workouts for times when you have the most energy. Planning ahead helps ensure you fit physical activity into your routine. Prioritize exercise and don’t let other commitments override it.
4. Start Slowly
Ease into a new routine to allow your body time to adapt. Going too hard too fast can lead to burnout, injury, and soreness that discourages you from continuing. Build up gradually over several weeks. For example, you might start by walking 10 minutes a day and increase to 30 minutes over a month. Or do a strength training routine 1-2 days per week before moving up to 3 days.
4. Track Your Progress
Use a journal, calendar, or fitness app to record your workouts and how you feel after each session. Tracking progress provides a sense of accomplishment. It also allows you to see patterns – for example, that daily morning walks give you more energy throughout the day. Reviewing your records can motivate you to keep exercising consistently.
5. Make It Convenient
Minimize obstacles to working out. Join a gym close to your home or office. Purchase home fitness equipment like dumbbells and resistance bands so you can exercise at any time. Take lunchtime walks around your workplace. Making exercise part of your normal daily routine removes some of the effort needed to fit it in.
6. Find An Accountability Partner
Arrange to meet a friend for walks a few times a week or sign up for classes together. Having someone to exercise with provides social motivation to stick to your routine. You can encourage each other on days when one person doesn’t feel like working out. Knowing someone is expecting you makes it harder to procrastinate or skip sessions.
7. Focus On How You Feel
Keep in mind the post-workout benefits you get rather than just thinking about the effort of exercising. Remind yourself how exercise boosts your energy, reduces stress, and helps you sleep better. The mental clarity and mood boost you get after a workout can motivate you to do it again the next day.
8. Make It Fun!
Listen to upbeat music while exercising – create motivating playlists for walking, running or strength training. Watch television or online videos while using cardio machines at the gym. Purchase new athletic clothing and equipment periodically as a reward for sticking to your routine. Bringing an element of fun to your workouts makes them more sustainable.
9. Find an exercise buddy.
Working out with a friend or joining a group fitness class can increase your motivation and accountability. Having company during your workout can make exercising more fun and enjoyable. Arrange to meet a friend a few times a week for walks, runs, or strength training sessions. You’ll be less likely to skip when someone else is counting on you.
10. Listen to music or podcasts while you work out.
Listening to energetic music or an engaging podcast is a great way to distract yourself during challenging exercises. Upbeat music can boost your mood and motivation. Podcasts make long workout sessions fly by more quickly. Load motivating playlists and entertaining podcast episodes onto your phone to make exercise time more pleasant.
11. Don’t be afraid to take breaks.
It’s perfectly fine to schedule rest days where you take a break from exercise. Trying to work out intensely every single day is a recipe for exhaustion and burnout. Your body needs recovery time after exercise to repair muscles and get stronger. Taking regular rest allows you to rebuild your energy and enthusiasm.
12. Reward yourself.
Find small ways to reward yourself for sticking to your workout routine, especially when first getting started. Treat yourself to a relaxing bubble bath or purchase a new book or album after a week where you exercised consistently. You can also reward yourself when you hit certain milestones like completing your first 5K run. Positive reinforcement will boost your motivation. Just be sure rewards don’t undermine your health goals.
Conclusion
Starting an exercise program can be challenging, but taking a gradual approach focused on enjoyment and convenience pays off. Set realistic goals, find activities you like and on a schedule that fits your lifestyle. When exercise becomes a rewarding habit, you are more likely to remain committed long-term. Consistency is key to gaining the many health and wellness benefits of regular physical activity. With the right mindset and strategies, you can make exercise a sustainable part of your daily routine. Learn here more about healthy exercise habits building and lifestyle.
FAQs:
Q. How often should I exercise when first getting started?
When beginning a new exercise regimen, start with shorter, less frequent workouts and build up gradually. Aim for 20-30 minutes of exercise 2-3 days per week to start. This prevents injury and allows your body to adjust.
Q. What if I don’t have time to exercise?
Make exercise a priority by scheduling it into your calendar. Wake up 30 minutes earlier or use part of your lunch break for a quick workout. Finding the time often comes down to planning ahead and cutting out less important commitments.
Q. How do I stay motivated to keep exercising?
Having an accountability partner, tracking your progress, listening to music during workouts, and reminding yourself of the mental and physical benefits can all help boost motivation. Starting slowly and choosing enjoyable activities also makes it easier to stick with an exercise routine.
Q. What should I do if I miss several days of exercise?
Don’t beat yourself up! Life happens. Simply resume your routine as soon as possible. Doing something, even just a brisk 10-minute walk, is better than nothing. Focus on each day as a new opportunity to exercise rather than dwelling on what you skipped.
Q. How do I exercise if I’m overweight or have injuries/mobility issues?
Focus on lower-impact activities like water aerobics, recumbent bicycling, and strength exercises from a chair or weight machines. Walking and swimming are excellent options. Talk to your doctor about any limitations and safe exercises for your fitness level and health conditions.
Q. What exercises can I do at home without equipment?
Some options are lunges, squats, calf raises, push-ups, crunches, burpees, and jumping jacks. You can also use resistance bands, do yoga, follow exercise videos, or download fitness apps with bodyweight routines.
Q. How do I stay active while traveling for work or vacation?
Pack exercise clothes and any portable equipment. Use the hotel gym if available. Go sightseeing by walking whenever possible. Bodyweight exercises can be done in a small hotel room. Look for recreation options like public pools, trails, or tennis courts nearby.