Sticking to an Exercise Program: 25 Tips to Achieve Exercise
Success
Provided by American Council on Exercise
[This blog
was co-authored by the students in my Introduction to Exercise Science
course at the University of New Mexico, Albuquerque.]
Sticking to an
exercise routine is challenging for just about everyone, which is why
it is vital to have evidence-based exercise motivation tips and adherence
strategies that are proven effective in developing long-term exercise
habits. Regular exercise reduces the risk of type 2 diabetes,
cardiovascular disease, certain cancers, depression, anxiety and
obesity. Yet, 80% of adults do not
meet the recommended guidelines for aerobic exercise or
resistance exercise.
According the
research linked above, the most
commonly expressed reasons for not participating in
exercise are lack of time (due to family or work obligations), lack
of motivation, caregiving responsibilities, lack of a safe environment to
exercise and lack of social support. Interestingly, most
individuals who drop out of an exercise program do
so within the first six months of starting the
exercise program. To counter this exercise drop-out phenomenon,
research on this topic indicates that health and exercise professionals ought to
target the self-efficacy behaviors of the person
starting an exercise program to help them adopt a
long-term exercise program. This means finding ways to support people
in their initial desire for optimal health
and fitness and provide them with an exercise
program that includes tools to help
them succeed.
As
a class project, the 64 students in my Introduction to
Exercise Science class at the University of New Mexico,
Albuquerque, scoured research articles and internet pages,
and selected 25 highly useful tips for
achieving exercise success. These tips help target
a person’s self-efficacy to adopt an exercise
program and avoid dropping out. As you read through this
list, identify those strategies that resonate with you and fit best
with your lifestyle, then incorporate those that will make the biggest impact.
1. Set
Realistic Health and Fitness Goals: Establish achievable and
realistic fitness
goals that
align with your abilities, health and lifestyle. Consider posting
them somewhere in your house, like a nightstand, as positive reminders for
yourself. Break down your short-term (~three month) goals into
smaller, achievable short-term (two to three week) targets to keep
yourself motivated and on track.
2. Create a
Weekly Schedule and Include Your Exercise Time: Plan your
workouts in advance and incorporate them into your weekly schedule to make them
a consistent part of your daily routine.
3. Start
Slow: Gradually advance into
your exercise routine to avoid injury, allowing your body to adapt to the new
physical-activity demands.
4. Discover
Workouts You Enjoy: Choose
several different workouts (in the gym, at home and
outdoors) that you find enjoyable to increase the likelihood of sticking
with your program long-term. You will need to
keep progressively challenging your body to continue making
progress.
5. Mix It
Up: Prevent
boredom by diversifying your workouts with different sections, including
cardiorespiratory, muscular strength, flexibility and
mind/body exercises.
6. Get the
Right Gear: Invest
in comfortable workout attire and appropriate footwear to enhance
your overall exercise experience.
7. Track
Your Progress: Keep
a record of your fitness achievements and improvements to stay
motivated and to track your
journey to optimal health.
8. Create or
Join a Network of Fitness Friends: Consider engaging
in small-group physical activities by creating or joining a
social network of exercise enthusiasts (e.g., a walking club).
9. Reward
Yourself: Establish a
non-food reward system (e.g., watching a movie, reading a
new book or spending more time doing a hobby) for
reaching fitness and health milestone goals to
reinforce your positive
exercise habits and sustain your fitness motivation.
10.
Incorporate Music or Podcasts: Create a workout playlist and/or
listen to podcasts while you exercise to make your exercise sessions
more engaging.
11.
Prioritize Consistency Over Intensity: Focus on maintaining a regular
exercise routine rather than pushing yourself too hard in
sporadic high-intensity workout sessions.
12. Seek
out the Support of Significant Others: Let friends and family know
your exercise goals so that they can encourage and
support you in achieving them.
13. Find a
Workout Buddy: For
some workouts, find a workout buddy. Partnering with someone can
provide accountability and make exercising
more enjoyable. It helps if your
workout buddy is at about the same fitness level as
you.
14. Set
Reminders: Use mobile
device alerts or smartphone apps to remind yourself of your scheduled
workouts and movement
snacks to
keep you on track.
15.
Explore Some Outdoor Activities: Weather permitting, take
advantage of some outdoor exercises like hiking, biking and
walking to add variety and enjoyment to your daily fitness
activities.
16. Monitor Your
Body Signals: Pay
attention to your body's internal signals (e.g.,
energetic, tired or sore) and adjust your workouts accordingly
to prevent overexertion and injury.
17. Fine
Tune Your Dietary Pattern: Match your physical training demands with
a health-promoting dietary pattern for optimal performance
and exercise recovery. Note, you can’t out-exercise a bad
diet.
18. Create
a Vision Board: Compile images, drawings and quotes that inspire
you to stay dedicated to your fitness journey. Place in a private
area of your living space.
19. Mini
Workouts Count: On
days when you are feeling short on time, try combining a brisk walk,
some squats, push-ups and crunches into a 10-minute mini
workout. These mini workouts count in your journey to mental and physical
health.
20. Set a
Consistent Bedtime Routine: Ensure you get enough sleep (seven to
nine hours) to support your energy
levels, health and exercise recovery.
21. Invest
in Professional Exercise Guidance: Consider hiring a personal trainer
to provide expertise, guidance, education and motivation
tailored to your fitness goals.
22. Use
Technology: Utilize fitness
apps, wearables or online platforms to monitor your
progress and gain insight into how to improve your workouts.
23. Establish Pre- and
Post-workout Routines: Develop a pre-exercise routine, such as a brisk walk,
that signals your body it's time to get
active, mentally and physically preparing you for your
workout. Design a post-exercise routine that includes some favorite
stretches and mind/body breathing activities.
24. Make It
a Habit: Consistency
is key. Stick with your exercise routine until it becomes a habit that you
naturally incorporate into your daily life.
25. Stay
Positive: Maintain a
positive mindset, focus on the health benefits
of exercise and don’t let any setbacks keep you
from your long-term journey of succeeding with your
exercise goals.
Final
Thought
Here’s a
quote to remember: Your body will achieve what your mind will believe. If you
believe you can achieve your health- and fitness-related
goals, you’re more than halfway there. You’ve got
this!
Author
Len Kravitz
Contributor
Len Kravitz,
Ph.D., is the Coordinator of Exercise Science at the University of New Mexico,
where he recently won the Outstanding Teacher of the Year award. Kravitz was
also honored as the 2006 Fitness Educator of the Year by the American Council
on Exercise. His research interests include energy metabolism, exercise product
evaluation, and exercise program measurement and assessment.