Regular physical exercise can reduce your risk of chronic disease and cognitive decline over the years. However, it can be difficult to fit exercise into a hectic schedule, especially if you spend a great deal of time in the car or working a sedentary job. The most successful exercise schedules are designed to increase your motivation and your adherence to the schedule.
Time Requirements
Most adults need at least 30 minutes of physical activity -- at a moderate-intensity level -- most days of the week. If your exercise schedule involves five 30-minute workouts per week, you will be working out for 2.5 hours weekly. A training program for a sprint-distance triathlon will typically involve between 2.5 and 6 hours of exercise weekly, while an athlete in training for an Ironman race may spend eight to 18 hours exercising each week.
Schedule Design
Many people find that a successful exercise schedule establishes a regular time of day for exercise. For example, it is common to work out at the beginning of the day, so that you can have your exercise done before the work day begins. Others may find that exercising at the end of the day works to give an energy boost into the evening. Design your weekly exercise schedule to involve varied workout lengths and activities, with at least one or two rest days every week.
Motivation
You are much more likely to stick to your exercise schedule if your motivation is high. Choose forms of exercise that you enjoy, as you are much more likely to complete workouts if you enjoy them. Working out to music that you like can be motivating, as can joining a scheduled class or team sport that you like. Walking or jogging with your dog, hiking with your kids or friends, or swimming at the beach can all be part of your exercise schedule if you undertake them on a regular basis.
Variety
Variety is the spice of life, and it is also a key component in a successful exercise schedule. Triathletes in training are often successful overall because the amount of weekly training -- anywhere between 2.5 and 18 hours -- is split across three different disciplines. These are usually running, swimming and cycling. Variation in the types of exercise you do during each week will help to keep you motivated. Additionally, you can vary your exercise schedule according to the season, incorporating winter sports such as skiing or snowboarding or summer activities such as open-water swimming or sailing.
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