Exercise Tips: Sticking To The Plan

How many times have you started a new exercise program and been determined that this time would be different? You’d actually keep it up. You wouldn't quit. But, a few weeks or months later, you’re back to your old ways. You’re busy, and you have lots of “legitimate” excuses for skipping a fitness routine.

I think most people who have tried to make regular exercise a part of their lives have been through this cycle.

If you've set a healthy goal for the year, you've probably spent some time thinking about just how you're going to make sure you stick with your resolutions. Here are some tips on how to plan ahead so you can stick with your fitness goals.

- Set realistic and specific goals: Saying to yourself that you want to get in shape and have the body of a supermodel means sure disaster for two reasons. Only 2% of all women can have a supermodel's body. It's not a realistic goal. You need to set a more realistic goal! Say to yourself: "I want to be able to run for 30 minutes without stopping," or "I want to lose 5 pounds." These are goals, which make sense and can be achieved.
- Set short-term goals within the bigger plan: For example, make it your short-term goal to lose 1–2 pounds by the end of Week 1 of your program, or to run 10 minutes every other day of Week 1.
- Work out in the morning: Studies show that people who exercise first thing in the morning are more likely to stick to their routine. Why? Because nothing else comes up. There's no sudden invitation to go see a movie or go to a yearbook meeting at 7:30 a.m.! If you have a hard time getting up in the morning, lay out your exercise clothes the night before so you see them as soon as you wake up.
- Find a Buddy: Even if this person doesn’t exercise with you, let someone know of your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.
- Chart your progress: Once you’ve set your goal, start measuring your performance. Record your minutes walked each day in a daily planner, or make a simple chart that you can post on the refrigerator. Either way, keep a written record of what you have accomplished. You can create similar charts for your strength training, stretching, and balance programs.
- Spice up your exercise routine: Variety is the spice of life—and of a successful exercise plan. Following the same routine every day can get boring. So try other forms of exercise every other day things like biking with a friend or even dancing count too!
- Ask your family and friends to support you: Tell your family and friends how important your new exercise plan and goals are so that they can be supportive. Everyone needs cheerleaders.
- Keep a photo of someone who inspires you: Maybe it's a famous athlete like Venus Williams or Picabo Street, or maybe it's just someone with a healthy-looking, fit body who inspires you. Whoever it is that you admire, looking at his or her photo might help keep you motivated—and exercising!