Most of us probably have at one time in our lives kept a gym membership that laid dormant for months, taking more out of our wallets than spurring us to hit the treadmill. Or maybe you have a treadmill in your house…covered with extra sheets and shirts that need ironing. Or your running shoes have perfect treads because you’ve used them exactly seven times. So how do those neighbors getting up at the crack of dawn to do their five miles stick with it? What’s the secret to sticking to a fitness routine?
- Start small and specific. You may have a broad goal of “losing weight” or “getting healthy.” While laudable, the vagueness of the goal can sideline your efforts. When you make specific, measurable, achievable, realistic, tangible goals, you’ve made SMART goals. Change it to “lose half to one pound per week for six months” or “Do a Couch-to-5K” program. This method keeps you motivated and helps cut down on injury from trying too much, too quickly.
- Keep it interesting. If you only run when chased, doing that 5K probably isn’t for you. Fortunately, you can find all sorts of exercise that may work better for your preferences. Get outside and take a walk, a bike ride or a hike (especially with summer coming!). Join a dance class. See what CrossFit is all about. And mix it up every so often by trying something new. It will keep you interested and get new muscles working.
- Track your progress. If you take those baby steps and write them down, you may realize after a year of weightlifting, you’ve managed to add fifteen pounds to your bicep curls. Or join an online group to get the support of your peers. Even if those around you somehow manage to exercise five times a week for an hour, if you log your fifteen minutes three times a week, you’ve still met your goal and written it down.
- Make it a habit. This means putting aside time, sometimes daily, to make exercise part of your daily routine. We make time in our day to eat, sleep, shower, etc.; once you make fitness one of those regular parts of your day, it’ll become a habit you can’t live without. Even mixing up your workout can still occur at the same time on Wednesday you set aside for exercise — and it’ll become something as routine as brushing your teeth.
Whatever you do, make sure you’re doing it for yourself, for whatever personal goal you set. Experiment and find out what will work for you, and remember, once you take that first step, you’re much more likely to keep going.
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