Most people know that they should exercise, but the challenging part is getting started. When considering an exercise program, it is important to clarify what you are trying to accomplish and then work to achieve those goals by evaluating your progress along the way. Exercise can be fun while still giving you a sense of accomplishment.
Set Goals
Before you begin an exercise program, think about why you are doing it. Are you exercising to gain health benefits? Do you want to run a 5k? Would you like to lose weight? Once you know what your ultimate exercise goal is, set small, specific goals that will help you obtain it. For instance, if you want to start an exercise program to gain basic health benefits, set daily or weekly goals regarding the amount of time you spend exercising. According to the U.S. Department of Health and Human Services, a good goal is to exercise 150 minutes a week.
Use Reminders
Once you set goals, remind yourself of what you are trying to accomplish. Write your goals down and schedule exercise time on your calendar. It may also be helpful to use other cues to exercise, like laying out your workout clothes and shoes or setting an alarm on your cell phone.
Track Your Progress
Exercise goals are most beneficial if you have some way to track your progress. Keep track of your accomplishments by keeping an activity log. The outcomes you assess should be related to your original goals; that is, if your goal is to lose 15 lbs., you might monitor your weight every week. Also, remember that it is okay to start slowly, exercising at a level that you are most comfortable with first, then gradually increase the amount of time or intensity.
Make It Fun
Choose an activity that you enjoy doing --- exercise does not always have to take place in a traditional gym setting. Finding an exercise buddy is also an effective strategy. According to researchers Kindal Shores and Stephanie West, exercise is more enjoyable when others are present.
Reward Yourself
Give yourself something to look forward to as you strive for your exercise goals by setting up a non-food reward system. If you meet an exercise goal, like following your exercise plan for a whole month, reward yourself with a trip to the spa, a movie or another activity you enjoy.
References
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- "Journal of Physical Activity & Health"; Pursuing Leisure During Leisure-Time Physical Activity; Shores, K.A. & West, S.T.; September 2010
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