How to Start Exercising and Stick

to It
Making exercise an enjoyable part of your everyday life may be
easier than you think. These tips can show you how.

What’s keeping you from exercising?

If you’re having trouble beginning an exercise plan or following through,
you’re not alone. Many of us struggle getting out of the sedentary rut,
despite our best intentions.

You already know there are many great reasons to exercise—from

improving energy, mood, sleep, and health to reducing anxiety, stress, and
depression. And detailed exercise instructions and workout plans are just a
click away. But if knowing how and why to exercise was enough, we’d all
be in shape. Making exercise a habit takes more—you need the right
mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make
exercise more challenging, for most of us, the biggest barriers are mental.
Maybe it’s a lack of self-confidence that keeps you from taking positive
steps, or your motivation quickly flames out, or you get easily discouraged
and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day

in your life —there are steps you can take to make exercise less
intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym

or force yourself into monotonous or painful activities you hate to
experience the physical and emotional benefits of exercise. A little exercise
is better than nothing. In fact, adding just modest amounts of physical
activity to your weekly routine can have a profound effect on your mental
and emotional health.

Be kind to yourself. Research shows that self-compassion increases the

likelihood that you’ll succeed in any given endeavor. So, don’t beat
yourself up about your body, your current fitness level, or your supposed
lack of willpower. All that will do is demotivate you. Instead, look at your
past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn’t get out of shape overnight, and
you’re not going to instantly transform your body either. Expecting too
much, too soon only leads to frustration. Try not to be discouraged by what
you can’t accomplish or how far you have to go to reach your fitness goals.
Instead of obsessing over results, focus on consistency. While the
improvements in mood and energy levels may happen quickly, the physical
payoff will come in time.

Busting the biggest exercise excuses

Making excuses for not exercising? Whether it’s lack of time or energy, or
fear of the gym, there are solutions.

“I hate exercising.”

Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t

your idea of a great time, try to find an activity that you do enjoy—such as
dancing—or pair physical activity with something more enjoyable. Take a
walk at lunchtime through a scenic park, for example, walk laps of an air-
conditioned mall while window shopping, walk, run, or bike with a friend, or
listen to your favorite music while you move.

“I’m too busy.”

Even the busiest of us can find free time in our day for activities that are
important. It’s your decision to make exercise a priority. And don’t think you
need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of
activity can prove very effective—so, too, can squeezing all your exercise
into a couple of sessions over the weekend. If you’re too busy during the
week, get up and get moving during the weekend when you have more
time.

“I’m too tired.”

It may sound counterintuitive, but physical activity is a powerful pick-me-up

that actually reduces fatigue and boosts energy levels in the long run. With
regular exercise, you’ll feel much more energized, refreshed, and alert at
all times.

“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”

It’s never too late to start building your strength and physical fitness, even
if you’re a senior or a self-confessed couch potato who has never
exercised before. Very few health or weight problems rule exercise out of
the question, so talk to your doctor about a safe routine.

“Exercise is too difficult and painful.”

“No pain, no gain” is an outdated way of thinking about exercise. Exercise

shouldn’t hurt. And you don’t have to push yourself until you’re soaked in
sweat or every muscle aches to get results. You can build your strength
and fitness by walking, swimming, or even playing golf, gardening, or
cleaning the house.

“I’m not athletic.”

Still have nightmares from PE? You don’t have to be sporty or ultra-
coordinated to get fit. Focus on easy ways to boost your activity level, like
walking, swimming, or even working more around the house. Anything that
gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that
something is always better than nothing. Going for a quick walk is better
than sitting on the couch; one minute of activity will help you lose more
weight than no activity at all. That said, the current recommendations for
most adults is to reach at least 150 minutes of moderate activity per week.
You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30
minutes in your busy schedule? It’s okay to break things up. Two 15-
minute workouts or three 10-minute workouts can be just as effective.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according
to your personal fitness level. As a general guideline, though:

 Low-intensity activity: You can easily talk in full sentences, or

sing.
 Moderate intensity: You can speak in full sentences, but not sing.
 Vigorous intensity: You are too breathless to speak in full
sentences.

For most people, aiming for moderate intensity exercise is sufficient to

improve your overall health. You should breathe a little heavier than
normal, but not be out of breath. Your body should feel warmer as you
move, but not overheated or sweating profusely. While everyone is
different, don’t assume that training for a marathon is better than training
for a 5K or 10K. There’s no need to overdo it.

For more on the types of exercise you should include and how hard you
should work out, read What are the Best Exercises for Me?

Getting started safely

If you’ve never exercised before, or it’s been a significant amount of time
since you’ve attempted any strenuous physical activity, keep the following
health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns
such as heart disease, asthma, diabetes, or high blood pressure, talk with
your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches—active movements that warm

and flex the muscles you’ll be using, such as leg kicks, walking lunges, or
arm swings—and by doing a slower, easier version of the upcoming
exercise. For example, if you’re going to run, warm up with walking. Or if
you’re lifting weights, begin with a few light reps.

Cool down. After your workout, it’s important to take a few minutes to cool
down and allow your heart rate to return to its resting rate. A light jog or
walk after a run, for example, or some gentle stretches after strength
exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it’s properly

hydrated. Failing to drink enough water when you are exerting yourself
over a prolonged period of time, especially in hot conditions, can be
dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop!
If you feel better after a brief rest, you can slowly and gently resume your
workout. But don’t try to power through pain. That’s a surefire recipe for
injury.

How to make exercise a habit that sticks

There’s a reason so many New Year’s resolutions to get in shape crash
and burn before February rolls around. And it’s not that you simply don’t
have what it takes. Science shows us that there’s a right way to build
habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound

good. But how likely are you to follow through? The more ambitious your
goal, the more likely you are to fail, feel bad about it, and give up. It’s
better to start with easy exercise goals you know you can achieve. As you
meet them, you’ll build self-confidence and momentum. Then you can
move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an

exercise habit. In fact, research shows that the most consistent exercisers
rely on them. Triggers are simply reminders—a time of day, place, or cue
—that kick off an automatic reaction. They put your routine on autopilot, so
there’s nothing to think about or decide on. The alarm clock goes off and
you’re out the door for your walk. You leave work for the day and head
straight to the gym. You spot your sneakers right by the bed and you’re up
and running. Find ways to build them into your day to make exercise a no-
brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards it

brings to their lives, such as more energy, better sleep, and a greater
sense of well-being. However, these tend to be long-term rewards. When
you’re starting an exercise program, it’s important to give yourself
immediate rewards when you successfully complete a workout or reach a
new fitness goal. Choose something you look forward to, but don’t allow
yourself to do until after exercise. It can be something as simple as having
a hot bath or a favorite cup of coffee.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you’re

unlikely to stick with it. Don’t choose activities like running or lifting weights
at the gym just because you think that’s what you should do. Instead, pick
activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it. You don’t attend meetings and appointments spontaneously,
you schedule them. If you’re having trouble fitting exercise into your
schedule, consider it an important appointment with yourself and mark it on
your daily agenda.

Make it easy on yourself. Plan your workouts for the time of day when
you’re most awake and energetic. If you’re not a morning person, for
example, don’t undermine yourself by planning to exercise before work.

Remove obstacles. Plan ahead for anything that might get in the way of
exercising. Do you tend to run out of time in the morning? Get your
workout clothes out the night before so you’re ready to go as soon as you
get up. Do you skip your evening workout if you go home first? Keep a
gym bag in the car, so you can head out straight from work.

Hold yourself accountable. Commit to another person. If you’ve got a

workout partner waiting, you’re less likely to skip out. Or ask a friend or
family member to check in on your progress. Announcing your goals to
your social group (either online or in person) can also help keep you on
track.

Tips for making exercise more enjoyable

As previously noted, you are much more likely to stick with an exercise
program that’s fun and rewarding. No amount of willpower is going to keep
you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the
gym inconvenient, expensive, intimidating, or simply boring, that’s okay.
There are many exercise alternatives to weight rooms and cardio
equipment.

For many, simply getting outside makes all the difference. You may enjoy
running outdoors, where you can enjoy alone time and nature, even if you
hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may
need to think beyond the standard running, swimming, and biking options.
Here are a few activities you may find fun:
 1. horseback riding
2. ballroom dancing
3. rollerblading
4. hiking
5. paddle boarding
6. kayaking
1. gymnastics
2. martial arts
3. rock climbing
4. Zumba
5. Ultimate Frisbee
6. fencing

Make it a game

Activity-based video games such as those from Wii and Kinect can be a
fun way to start moving. So-called “exergames” that are played standing
up and moving around—simulating dancing, skateboarding, soccer,
bowling, or tennis, for example—can burn at least as many calories as
walking on a treadmill; some substantially more. Once you build up your
confidence, try getting away from the TV screen and playing the real thing
outside. Or use a smartphone app to keep your workouts fun and
interesting—some immerse you in interactive stories to keep you
motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them
into an exercise routine. Watch TV as you ride a stationary bike, chat with
a friend as you walk, take photographs on a scenic hike, walk the golf
course instead of using a cart, or dance to music as you do household
chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with
others can help keep you motivated. For those who enjoy company but
dislike competition, a running club, water aerobics, or dance class may be
the perfect thing. Others may find that a little healthy competition keeps the
workout fun and exciting. You might seek out tennis partners, join an adult
soccer league, find a regular pickup basketball game, or join a volleyball
team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What’s
more, kids learn by example, and if you exercise as a family you are
setting a great example for their future. Family activities might include:

 Family walks in the evening if weather permits. Infants or young

children can ride in a stroller.
 Blast upbeat music to boogie to while doing chores as a family.
 Seasonal activities, like skiing or ice skating in the winter and hiking,
swimming, or cycling in the summer can both make fun family
memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay
attention to your body. By really focusing on how your body feels as you
exercise—the rhythm of your breathing, the way your feet strike the
ground, your muscles flexing as you move, even the way you feel on the
inside—you’ll not only improve your physical condition faster but also
interrupt the flow of worries or negative thoughts running through your
head, easing stress and anxiety. Exercising in this way can also help your
nervous system become “unstuck” and begin to move out of the
immobilization stress response that characterizes PTSD and trauma.
Activities that engage both your arms and legs—such as walking
(especially in sand), running, swimming, weight training, rock climbing,
skiing, or dancing—are great choices for practicing mindfulness.

Easy ways to “sneak” more movement into

your daily life
If you’re not the kind of person who embraces a structured exercise
program, try to think about physical activity as a lifestyle choice rather than
a task to check off your to-do list. Look at your daily routine and consider
ways to sneak in activity here and there. Even very small activities can add
up over the course of a day.

Make chores count. House and yard work can be quite a workout,

especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow,
and weed—it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator
or escalator. Park farther from a building entrance, rather than right out
front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or

bike instead when the distance is doable.
Move at work. Get up to talk to co-workers, rather than phoning or
sending an email or IM. Take a walk during your coffee and lunch breaks.
Use the bathroom on another floor. Walk while you’re talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by

exercising every time commercials come on or during the credits. Options
include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and

taking him for a walk, hike, or run are fun and rewarding ways to fit
exercise into your schedule. Studies have shown that dog owners are far
more likely to meet their daily exercise requirements than non-owners.
One year-long study found that walking an overweight dog helped both the
animals and their owners lose weight (11 to 15 pounds). Researchers
found that the dogs provided support in similar ways to a human exercise
buddy, but with greater consistency and without any negative influence.

In another study, public housing residents who walked therapy dogs for up
to 20 minutes, five days a week, lost an average of 14.4 pounds in a year,
without changing their diets. If you’re not in a position to own a dog, you
can volunteer to walk homeless dogs for an animal shelter or rescue
group. You’ll not only be helping yourself, but by helping to socialize and
exercise the dogs, you’ll make them more adoptable.

How to stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you
eventually lose interest in it. That’s the time to shake things up and try
something new or alter the way you pursue the exercises that have worked
so far.

Pair your workout with a treat. For example, you can listen to an

audiobook or watch your favorite TV show while on the treadmill or
stationary bike.

Log your activity. Keep a record of your workouts and fitness progress.

Writing things down increases commitment and holds you accountable to
your routine. Later on, it will also be encouraging to look back at where you
began.

Harness the power of the community. Having others rooting for us and

supporting us through exercise ups and downs helps to keep motivation
strong. There are numerous online fitness communities you can join. You
can also try working out with friends either in person or remotely using
fitness apps that let you track and compare your progress with each other.
Get inspired. Read a health and fitness magazine or visit an exercise
website and get inspired with photos of people being active. Sometimes
reading about and looking at images of people who are healthy and fit can
motivate you to move your body.