Fitness for Life

Fitness for Life

Follow this expert advice to get back on the exercise wagon—and make workouts a routine part of your life.

Eighty-eight percent of Health subscribers want to make exercise part of their daily lives, according to our recent Women in Motion study. So why do half of the people who begin exercise programs drop out before the 6-month mark? One reason is lack of motivation. If exercise is on the bottom of your to-do list, follow these five easy tips to make exercise a daily habit.
Treat your workouts like a standing appointment.Things happen, and workouts are usually the first thing cut if your time is short. If you write down your workouts in your daily planner, you’re more likely to view exercise as a non-negotiable.

Customize your workouts based on your mood.If you’re tired, instead of lifting weights, try shooting some hoops. Stressed? Try yoga or Pilates. By fitting the workout with your mood, you’ll increase your workout variety. And variety is vital to staying motivated. “You also need a backup plan if the gym is too crowded,” says Dr. John Raglin, professor of kinesiology at Indiana University. “You don’t want to increase an already frustrating day if someone is on your favorite machine.” Take time to plan out several workout routines so you always have a plan B.
Make your exercise goals realistic.“It takes the average adult 15 years to gain 10 to 15 pounds,” Raglin says. “You can’t expect to lose it all in 2 months.” Guilt and weight loss are not effective long-term motivators. Change your perspective to include exercising for good health, not simply for weight loss. Set smaller goals, such as running a 5K or joining a tennis league. Once you accomplish several smaller goals, you’ll be more likely to stay motivated to train for that marathon you’ve always wanted to run.

Find an exercise buddy.Exercise can be a challenge—one you don’t want to conquer alone. Friends can hold you accountable and give you increased obligation not to skip your workouts. “Exercising with other people gives you a connection, “ says Cotton, who is also a spokesman for the American Council on Exercise.

Reward yourself.You’ll do anything for a double scoop of butter pecan ice cream, right? So if you exercise four times in a given week, treat yourself. If a massage is more up your alley, schedule an appointment. Figure out which rewards will motivate you. Once you accomplish your exercise goals, be sure to take the time to reward yourself for a job well done.

If you’ve experienced exercise burnout, it may seem hard to get back in the saddle. Sit down and analyze what caused your exercise program to fail. Were you bored? Did you quit when you didn’t reach your weight-loss goal? Do you have too many work and home commitments at odds, causing you stress? Were your workouts too hard, making you dread exercise? Once you’ve pinpointed what caused you to fail, make a new exercise plan with realistic goals. “You will gain new insight every time you fail,” Raglin says. “Fail and try again. You have plenty of chances.”