5 Tips for Starting and Sticking with Exercise

Working out is hard, there is just no way around it.  Which is why so many people avoid it.  There seems to be four types of people, 1 – those who hate exercise, 2 – those that know they should exercise but don’t, 3 – those that exercise because they know they should and 4 – those that love it!  I am a “4” I love exercising, I love how miserable I feel while I’m pushing myself to do more, I love how I feel when I’m finished, I love how at 55 years old I can move as easily as I did when I was in my twenties.  Although it does takes me a little longer to recover then it used to!

Now if you are a 1 or a 2 it’s time to get moving.  We know now how important it is to move and we identified the inexcusable excuses that get in our way.  So now we just need to figure out how to get started.  Maybe you have tried going to the gym or hired a trainer, bought exercise videos or perhaps a treadmill that you now use as a clothes rack but so far nothing has worked..

Every time you’ve started an ambitious workout program with the goal of getting in shape, something–you’re not even sure what–cuts you short before you’ve reached your goal.

Deep down though, you know what the problem is: you don’t like working out. It’s hard, it’s uncomfortable, and you are not sure what you should be doing.

But still you wonder about those people who are in the gym all the time. What’s their secret? How do they stay motivated day after day and year after year? Are they a different species? Or is there something they know that you don’t?

Few people on this earth were born with an innate love of the gym. But what generally separates people who like working out from those who don’t is pretty simple: fitness.

Working out sucks when you aren’t in shape. But the good news is that you don’t need to become a complete gym rate to get to a place where exercise is no longer a pain. Just like learning to cook, once you reach a minimum proficiency level–in this case fitness level–exercise stops feeling bad and starts feeling good. And just like with cooking, the only way to get there is to Just Do It*.

If you’re just starting a workout program your goal shouldn’t be to get buff or lose weight. The first step is getting to a fitness level where you no longer hate to exercise. And for that all you need is consistency.

There’s no reason to torture yourself at the gym. Once you’re in better shape you will enjoy pushing yourself a little harder every now and then. But until you get there, just make yourself do something. Anything. Just do it regularly and don’t make excuses.

The key to being consistent is making your workout so easy/convenient/fun/awesome that not doing it just feels stupid. Here are a few tips to set you up for a lifetime of fitness.

5 Tips For Starting & Sticking With Exercise

Step 1: Commit to consistency

This is worth repeating. Make a commitment to sticking with your plan. If you find yourself not able to meet your goals, change them so they’re easier.

Step 2: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after you walk 1 mile (1.6 kilometers)
• How long it takes you to walk 1 mile (1.6 kilometers)
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference as measured around your bare abdomen just above your hipbone

Step 3: Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

• Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.

• Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

• Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

• Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

• Put it on paper. A written plan may encourage you to stay on track

Step 4: Get started

Now you’re ready for action. As you begin your fitness program, keep these tips in mind:

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

• Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing.

• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

• Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

What motivates you to workout?