Staying Motivated

Be specific and choose variety. Rather than having general goals like "getting in shape" or "exercising more," choose concrete goals such as walking 30 minutes on Tuesdays and Thursdays, and doing stretching exercises five minutes each morning. The more variety you have, the more likely you will continue. A well-rounded exercise program that includes aerobic exercise, strength training using weights, and flexibility exercises - even when performed regularly in small increments - is key, according to the American College of Sports Medicine.

Incorporate fitness into your lifestyle. Begin to see exercise as an everyday opportunity. For example, use the stairs instead of the elevator, walk during lunch, or bike to work. Combine fitness with your family chores and activities, such as raking leaves or gardening.

Motivate yourself. Try visualization techniques to help your motivation. Imagine yourself being in shape and how it feels. Create a vision of yourself looking fit. Rather than focusing on feeling out of shape, picture yourself feeling energized after your workout. Also, reward yourself when you meet each of your goals.

Get a support system. Build a support system of family, friends, co-workers, and/or neighbors. They can help encourage you when your motivation is low. You can also exercise with someone else. Try to find a buddy who shares similar fitness interests. Many shopping malls have mall-walker programs where you can meet others. Expect setbacks and prepare for obstacles. Things like time, illness, or bad weather may occasionally get in the way. Disruptions are inevitable. Accept them and move on. If you go off your program, you can always adapt and resume. Some exercise is always better than none at all. If you are a male older than 45 , or a female over 55, and have not been regularly active, or have any health concerns, consult your physician before you begin an exercise program.

Regardless of your age, if you have two or more of the following risk factors, consult your physician:

  • High blood pressure
  • High cholesterol
  • Diabetes
  • You currently smoke
  • Family history of early onset heart disease (first degree relative with heart disease before age 65 for female relatives, or before age 55 for male relatives.)