Engaging in exercise should not just be reserved for moments when you’re aiming to shed a few pounds or gearing up for a charitable race. For genuine success, it needs to become as ingrained in your routine as eating, sleeping, or taking your morning shower. Yet, as you are likely aware, this consistency can be quite challenging to achieve.

Merely understanding the lifelong benefits of regular exercise or crafting a personalized workout regimen will not suffice if you struggle to stay committed. When mapping out your exercise routine, it is crucial to anticipate the hurdles that may arise, ensuring you are equipped to navigate them without veering off course.

Embarking on the journey towards lifelong physical activity starts with introspection. Take the time to pinpoint what resonates with you personally. Consider the activities that align with your lifestyle, considering factors like time availability, budget, and current physical condition. Remember to incorporate your preferences and aversions into the equation. This personalized approach ensures that your commitment to staying active is sustainable and enjoyable in the long run.

Make the time

Struggling with time constraints? Tackle that challenge head-on. Start by crafting a detailed schedule of your week, focusing on how you can weave blocks of exercise into your routine. Consider small adjustments, like waking up half an hour earlier for a morning walk.

However, be realistic about whether this means adjusting your bedtime accordingly. Avoid scheduling exercise immediately after dinner if that is your family time unless everyone is onboard for a quick walk. Look for opportunities to add pockets of activity throughout your day — a few extra laps around the mall, some stair climbing, or a Saturday morning bike ride can make a difference. After the initial week, adjust your schedule based on what worked and what did not. The great news? As your fitness improves, you will naturally increase your exercise intensity without pushing yourself too hard. This means you will fit more into your allocated time.

Add more goals as time goes on

 Transitioning overnight from a sedentary lifestyle to becoming a fitness enthusiast is not feasible for most individuals. Setting unrealistic expectations often leads to frustration and disappointment. A more effective approach involves establishing a long-term goal, such as walking for 30 minutes five days a week and breaking it down into manageable monthly targets.

In the initial month, concentrate on walking for at least 10 minutes three days a week. Gradually increase your frequency, aiming to walk four days a week during the second month and adding an additional day in the third month. Then, every two weeks, extend the duration of each walking session by five minutes until you achieve your desired goal. This gradual progression ensures a sustainable and realistic path toward improved fitness.

Take note

 After setting your fitness goal, it is key to track your progress. Keep tabs on your daily walking minutes by jotting them down in a planner or creating a chart for your fridge. Maintaining a written record of your achievements is key. Extend this practice to other aspects of your fitness routine, such as strength training, stretching, and balance exercises, by creating similar charts or logs. This tangible documentation not only helps you stay accountable but also provides valuable insight into your journey towards achieving your goals.

You deserve a reward

 Achieving your exercise milestones, no matter how small, deserves recognition. It signifies your dedication to enhancing your well-being. Take time to celebrate your accomplishments in meaningful ways. Whether your reward is modest or substantial, ensure it brings you joy.

Steer clear of rewards that may counteract your progress, like indulging in an ice cream cone if weight loss is your aim. Instead, opt for rewards aligned with your goals, such as treating yourself to a new album to enjoy during your walks. By choosing rewards that uplift and inspire you, you reinforce your commitment to a healthier lifestyle.

Regaining Momentum

Even the most committed fitness enthusiasts occasionally veer off course. Various factors such as illness, travel, or unfavorable weather can disrupt your routine. Therefore, it is essential to know how to get back on track. After missing workout sessions, assess your current fitness level and adjust your goals accordingly. If you have been inactive for two weeks or more, it is unrealistic to pick up where you left off immediately. Ease back into your routine by cutting your workout in half during the initial days to allow your body time to reacclimate.

Reigniting your exercise mindset can be the real challenge. Instead of dwelling on guilt or defeat, channel your energy into getting back into action. Once you restart your routine, you will be surprised at how quickly it becomes second nature again. Here are some strategies to boost your motivation:

• Visualize yourself exercising and recall the enjoyable aspects of it.
• Set a rewarding incentive for yourself once you achieve your initial goal upon resuming your program.
• Arrange walking partners for your upcoming outings to add social motivation.
• Break down your exercise routine mentally into smaller segments, allowing yourself the option to stop at the end of each.
• Shift your focus from reasons to avoid exercise to the rewarding feeling you experience after completing a workout.

Reference:

• Sticking with your exercise program. Harvard Health. (2017, April 11).