Relapse Prevention In Exercise Programs

Sticking to an exercise program is no easy task. Many of life's barriers can get in the way. Unfortunately, if you are starting a new exercise program, research has shown that you have a 40 to 60 percent chance of dropping out within three to six months. However, you don't have to fall into this statistic. Plan ahead and take some preventative steps to increase adherence and avoid relapse with your exercise plan.

Create Achievable Goals

Successful exercise programs are derived from specific and realistic goals. Before starting or creating your program, identify your goals. Your goals should be measurable and achievable. Set some short term goals that you can assess a week or two into the program and create some long term goals. Your motivational level can be fueled by attaining goals, even if they are small ones. If you set the bar too high and your goals are not realistic, you are likely to feel discouraged and less encouraged to continue.

Identify Barriers

Think about all of the potential factors that could affect your exercise participation. These could be social, personal and environmental. Personal barriers involve your personality, health and your feelings toward exercise. For example, maybe you dislike having sore muscles. Not being able to exercise outside because of inclement weather constitutes an environmental barrier. If you don't have the support of your family, this poses as a social factor. Make a list of all possible barriers or challenges that you predict will be presented.

Develop Strategies

Create an action plan for each of the barriers that you list. If you have a business trip coming up in a few weeks, make plans in advance of how you can continue your exercise, such as selecting a hotel with a fitness center or research the local parks and walking trails. Be proactive with your barriers.

Seek Support

Create a supportive environment by seeking out others who will help keep you motivated. Try exercising with a partner or in a group. In addition to the benefit of the social interaction, this can assist with your accountability. If you enjoy the company of others, taking some group exercise classes can be a good way to meet new people and try new activities. There are even online social networks designed specifically for exercise and training that you can join.

Schedule It

Make room in your day for your workouts ahead of time. Schedule your sessions as appointments in your calendar and plan out your week. Avoid scheduling your sessions too close to other daily events so you have a buffer. Lay out your exercise clothes and restock your gym bag the night before. Keep light snacks and beverages available so you can stay energized throughout the day.

Try Something New

Your exercise plan doesn't have to follow the same routine every week. Your body and your mind will appreciate a new stimulus. Jump on opportunities to try a new physical activity such as rock climbing or a dance aerobics class. This will help you avoid boredom. You may find enjoyment with a new format, which will in turn increase your motivation.

Stay Flexible

Keep in mind that you probably will have minor setbacks. Recognize that some things are out of your control and stay flexible with obstacles that come your way. You may miss some workouts or not reach all of your goals, but do not label this as failure. Expect some slips, but plan ahead for how to get back on track when they occur.