Trying to Hold Yourself Accountable

Before beginning any new exercise program, always check with your doctor, especially if you are overweight, over 40, haven't worked out in a while, or have a chronic medical condition. You might talk yourself out of exercising if you carefully consider the benefits and drawbacks of exercise. Do it now!

Keep a training log; even taking the time to notice these modest improvements in your daily quality of life can help you feel more motivated to work out.

It's important and challenging to start any behavioral change, like a physical activity program; the next step is to make it a habit. If exercise is just another item on your never-ending list, it won't likely last. When you do

Everyone's levels of motivation fluctuate;

Even exercise enthusiasts occasionally experience motivational slumps. Before you start, realize that there will be temporary setbacks and times when you don't feel like working out. Remind yourself that this is just life getting in the way; you are not a failure if it occurs. Consider ways to overcome those challenges and how to pick up where you left off as you get ready for these "slips." Do not lose heart. It happens to all of us.

Remember, always consult with your doctor before beginning any new exercise program, particularly if you are overweight, over 40 years of age, haven’t exercised in a long time or have a chronic medical condition.

Selecting A physical activity: Get Going

Some suggestions are:

• Choose an activity that you enjoy doing (or a variety of activities). Additionally, pick activities that fit your lifestyle and financial situation and that you are certain you can handle physically. Pick a sport or activity that is close to your house or workplace.

• Begin modestly. Incorporate more general activity into your day by aiming for a daily bout of exercise lasting 10 minutes or less at first and gradually increasing that time to 30 minutes or more.

• Find someone to exercise with—a friend or relative. Encourage and reward one another while having fun during the process.

• Change the slogan "no fun, no future" to "no pain, no gain." Your activity won't last if you don't enjoy it.

• Make exercise a priority in your life because it is clear that it is important to you otherwise you wouldn't have taken the steps to alter your behavior.

• Take the initiative. Put "exercise appointments" in your calendar for the first few weeks, at the very least, until exercising becomes

• Set attainable objectives. For instance, instead of setting a specific weight loss goal, set a weekly goal of four activity sessions.

• Everybody has a different reason for wanting to exercise. Take note of how you feel both during and following an exercise session. To motivate you on the days when you don't feel like lacing up your sneakers, keep in mind your individual fitness goals.

• Also keep in mind that research shows significant health benefits can be obtained without losing weight.

Just begin your workout

Take action now! You might talk yourself out of exercising if you consider the benefits and drawbacks of exercise too much. Do it now. Put dates in your calendar and honor them.

Track the advantages of physical activity

If you can see the advantages of exercising, it's easier to maintain a routine. Some suggestions are:

• Observe a training journal. Pay attention to your feelings. Was gardening yesterday easier on your back? Your jeans looser? Have you ever been able to laugh off a frustrating situation? Your motivation to exercise can be increased by simply taking the time to recognize these modest enhancements to your daily quality of life.

• Reward yourself whenever you accomplish a fitness goal. For instance, if your goal was to walk every evening after work, congratulations! Rewards might include anything from a magazine subscription to a manicure. The walk itself will eventually be the reward! The goal is to recognize your accomplishments in any way that is important to you.

• Reward yourself with activity. Give yourself the pleasure of a quiet stroll by a river, near a park, or simply a neighborhood exploration when you've had a long, hard day.

Maintain interest in physical activity

Several ideas are:

• A variety of physical activities are available.

• Try something new or put yourself through a challenge if your exercise routine is getting boring. Attempt to walk a little faster or take a different route during your 30-minute walk.

• Create fresh fitness targets.

• Find a training partner or participate in a group exercise. You can be encouraged by the enthusiasm and camaraderie of others.

• Buy new exercise gear or new workout attire.

• Avoid concentrating on the activity; instead, look around you and take in the sounds, people, and sky.

Be adaptable with your physical activity schedule.

Always keep in mind that occasionally unexpected things will happen and interfere with your exercise routine. Consider strategies for handling interruptions. Some suggestions are:

• Look for opportunities in your daily activities, such as walking to the train station rather than driving, using the stairs rather than the elevator, or going for a walk during lunch.

• Recognize that a quick break might be beneficial. Keep in mind that even professional athletes schedule regular "down time." If you engage in demanding activities like weight training, this might be crucial.

• Not feeling it? Keep in mind that being active lifts spirits. In addition to reducing stress, it also aids in overcoming sadness and depression. Even if you're depressed or in a bad mood, force yourself to stand up and start moving.

• Make a note of the date for your upcoming exercise session in your calendar instead of letting this interruption worry you.

• Consider getting up 30 minutes earlier to exercise, walk, or ride to meetings if your day is jam-packed with activities.

• Keep "at-home" exercise equipment available, such as a stationary bike or exercise videos, available.

Overcoming setbacks in your exercise schedule

The following are some ideas for overcoming interruptions to your exercise routine:

• Illness: Choose a light exercise program once you start to feel a little better. Instead of jogging for an hour, go for a 10-minute stroll around the neighborhood.

• In the event of an injury, you will need to make new short-term goals. Make recovery a higher priority than exercise. It might be possible to engage in mild exercise like swimming, stretching, or walking. Follow the advice of your physician or physiotherapist regarding how to stay active while healing.

• Utilize the amenities in the area while on vacation. For instance, some hotels have tennis courts, gyms, and swimming pools. If you're vacationing at the beach, go swimming every day. The best way to see the sights is by walking, which is also a fantastic aerobic and weight-bearing exercise.

• Business obligations: Work out at your desk. Stretch your muscles. Every now and then, get up from your desk and walk the stairs. We generally feel better if we move around more and sit less.

• Weather-related changes to routine or braving the elements. Go to your neighborhood gym or swimming pool to exercise indoors.

Most of us find it challenging to start exercising regularly again after a prolonged absence.