An effective exercise program includes aerobic activity, strength training and stretching. These components work together to improve your physical fitness and reduce your risk of chronic diseases. Activities such as brisk walking and jogging increase the efficiency of your heart, lungs and circulation and promote weight loss and weight maintenance. Strength training builds muscle strength and endurance, which improves your stamina for physical activity. Stretching allows you greater flexibility and range of motion. Setting up a daily schedule will help you stay on track with your exercise program to meet your fitness goals.
Step 1
Set up your exercise schedule in the format that's most convenient for you to track. Use your calendar, favorite device -- such as your laptop or cell phone -- or use a notebook to create a schedule and fitness tracker.
Step 2
Set your exercise appointments with seriousness. Choose times that aren't vulnerable to interference from other demands. For example, if you often have obligations after work, schedule your workouts first thing in the morning.
Step 3
Make your daily exercise schedule a habit. Repeat your exercise schedule at least 10 times before you change it. For example, perform strength training for 30 minutes on Mondays, Wednesdays and Fridays and aerobic exercise for 45 minutes on Tuesdays and Thursdays. Then on Saturdays, jog or hike for an hour or more to build endurance. Specify the day, the time, the exercise and the intensity in your daily schedule.
Step 4
Check off each workout you complete. This provides a visual record that you've maintained your exercise schedule. Add notes to your tracking system to record your progress and assist in planning future workouts. For example, if it's becoming easy to complete your shoulder raise sets at the amount of weight you've been lifting, make a note to increase the weight on your next scheduled session.
Tips and Warnings
- Schedule strength training sessions 48 hours apart to allow for muscle recovery. Varying your workouts improves your physical fitness and reduces your risk of injuries. Cross-training engages different muscle groups, helps to prevent boredom and reduces the risk of hitting a plateau in your training. Set out your workout clothes and shoes the night before, or pack your gym bag. Creating visible reminders helps to reinforce your daily exercise habit.
- Increase the amount of time and your exercise intensity in small increments if you've been inactive. Taking brisk walks can help you get back in condition and has a lower risk of injury than high-intensity or high-impact forms of exercise. Consult your doctor before beginning or changing your exercise program if you have any injuries or medical concerns.
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