Starting an exercise program can be both exciting and intimidating. You need to think your plan through carefully in order to identify possible barriers and come up with solutions. In addition to deciding what type of exercise you want to perform, planning your schedule could make or break your exercise routine. The Centers for Disease Control and Prevention suggests that if you're just starting out, aim for exercising on three days each week, increasing your total exercise commitment as you become more accustomed to fitting exercise into your schedule.
Know Your Other Commitments
Step 1
Sit down with your calendar and think through all of your family, work and social commitments.
Step 2
Write down any commitments or plans not already reflected on your calendar. For instance, if you regularly hang out with friends a couple of nights a week, even if you don't have those plans set in stone, account for the time that you generally spend with them.
Step 3
Designate times on your calendar that you have available for exercise. Even if you only have 20 minutes here and there, highlight those time frames.
Designate Your Exercise Schedule
Step 1
Think about your lifestyle and sleep schedule. If you're a night owl, morning workouts probably won't work for you. If you have an intense family life in the evenings, mornings or lunch workouts might fit for you better. A surefire way to lose your motivation to exercise is to schedule your workouts at a time that won't fit your lifestyle.
Step 2
Account for the time it will take to get ready for exercise. For instance, if you plan to work out at a gym, account for the time it takes to drive to the gym and get dressed. Also account for the time it will take for you to shower, change and leave the gym. If you plan to exercise at home, you won't need as much prep time.
Step 3
Look at your calendar and choose three non-consecutive days that have time frames that allow for at least 30 minutes of exercise and the time you need for prep.
Step 4
Write these times onto your calendar in pen. You should view your exercise appointments the same way as you would any other important appointment: set in stone.
Type of Exercise
Step 1
Plan on performing cardio exercise during all three scheduled workouts. Choose a form of exercise that you think you'll enjoy. This could include walking, aerobic dance, recreational basketball or exercise on a cardio machine.
Step 2
Choose any two of the days to add strength training exercises to your workout. If you're short on time, combine your cardio with your weight training by incorporating full-body strength moves into your cardio routine every few minutes.
Step 3
Schedule one additional workout onto your calendar so that if an emergency arises or you're feeling particularly motivated, you know you have a time frame available to fit in another workout.
Tips and Warnings
- You don't need to exercise at the same time each day, but try to exercise at the same time on each day of the week. If you workout at lunch on Wednesdays and after work on Fridays, try to workout at those times every week. That way you become accustomed to a particular schedule.
- Any exercise program poses the risk of injury. Start slow and incorporate stretching exercises into your routine.
Things You'll Need
- Calendar or day planner
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