Staying on an exercise program is a challenge that requires a personal commitment. Although you may begin your routine with the greatest of intentions, you may find yourself making excuses to quit. To be successful at exercising regularly, you need to start at a realistic pace with activities that you enjoy. Schedule your exercise sessions, and reward yourself as you progress. Consult with your health care provider before beginning an exercise program.
Goals
To be successful at staying with your program, you must begin with realistic expectations. Expecting too much too soon can lead to disappointment, which could cause you to stop your program. If you have been inactive for awhile, your first goal should be to become more physically active. Perform more household chores and activities such as gardening, washing your car, vacuuming and mowing the lawn. After you become physically active, transition to a structured, moderate form of exercise. Find a type of exercise that you enjoy, and start slowly. For example, if you enjoy riding your bike, set a goal to ride it for 10 minutes a day on most days of the week. The American College of Sports Medicine recommends that healthy adults get at least 30 minutes of moderate aerobic exercise, five days a week. Those recommendations could be your long-term goal.
Exercise Diary
An exercise diary is a written record that contains the details of your exercise history. You will make notes on the type and amount of exercise that you do on a given day. A calender style planner makes an effective exercise diary because it allows you to schedule appointments for your exercise sessions. When you schedule an appointment, you block off that time and other activities have less of a chance to interfere with your workouts. Exercise diaries can be effective at motivating you to continue exercising by allowing you to monitor your progress.
Support
Outside support by others can help you stay motivated to exercise. Exercising with others in a group setting such as an aerobics class or in an adult recreation league can be fun and add a social element to your program. A workout partner can also be an effective form of support. When you make each other aware of your respective goals, you become accountable to each other. Peer pressure can be a motivating influence in keeping you consistent with your program.
Rewards
As you begin to exercise regularly, reward yourself for your efforts. The rewards should be meaningful and have value to you. For example, if you are trying to lose weight, reward yourself when you lose a predetermined amount of pounds. Reward yourself for staying with your program for specific lengths of time. When you give yourself rewards, it increases your self-esteem and your confidence.
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