10 Steps to a Successful Exercise Routine
No matter how you feel about exercise, the truth remains that it’s one of the best ways to keep your body healthy and happy. After all, regular physical activity has been shown to reduce the risk of heart disease, diabetes, depression, anxiety, and many other serious medical conditions that tend to be associated with inactivity and poor overall health habits. Still, it can be hard to get into an exercise routine if you don’t know how to make it happen after all, not everyone enjoys jogging or lifting weights at the gym every day!
1) Set a Goal
Setting realistic, measurable goals for your exercise routine will help keep you on track. The ultimate goal is up to you. But be specific about what steps are involved in reaching that goal. If your goal is to exercise more, then what exactly does that mean? Set a specific target and work toward it each day until you’ve achieved it. And when that milestone is reached, set another one! Every step brings you closer toward success – so focus on those small successes along the way.
2) Identify Small Changes to Start
Why make dramatic changes when you can make subtle ones? Instead of trying to exercise for two hours each day, try for just 15 minutes. Or instead of ditching all unhealthy foods, try cutting out one favorite treat. Sometimes people are so overwhelmed by a big goal that they don't take action at all; breaking things down into small tasks and starting with something attainable is a good way to stay on track. Not only will making these gradual changes help keep you motivated, but they'll also help you measure your progress over time giving you an idea of what works and what doesn't.
3) Schedule it in Your Calendar
If you truly want to stick with your new workout regimen, you’ll have to treat it like any other commitment in your life. Your exercise is just as important as an important meeting or event. Make sure it gets scheduled into your calendar, just like anything else. By doing so, you make sure that you stay accountable for following through. I personally find having off days is also helpful. If I go on vacation and don’t work out one day or if something comes up and I can’t make my normal class time, I try not to sweat it because I know it’s ok and will be back at it when my schedule allows me too.
4) Get enough sleep
Sleep is one of those things we often give up without even thinking about it. And then, when we feel tired and out of energy throughout our day, it becomes easier and easier to fall into bad habits—like slumping in front of Netflix for hours on end. Getting enough sleep is important for our physical health, but it’s also crucial for our mental health and well-being. Don’t underestimate its power! Sleep keeps your brain sharp, body healthy, emotions stable, and stress levels low. All in all: sleep = good. So go ahead and make sure you're getting seven or eight hours per night—it's worth it.
5) Ask For Help
Finding a program that works for you can be difficult. But it doesn’t have to be so hard! So, if you feel like what you’re doing isn’t working, try talking to someone who knows something about fitness and health. Your doctor or personal trainer may be able to help point you in the right direction. You may also want to talk with other people who are trying to lose weight or get healthy—their tips could end up being just what you need!
6) Get moving!
When starting an exercise program, people tend to be overly focused on results (or lack thereof). Focusing on weight loss or strength gains can put pressure on yourself that makes it difficult to keep up with your routine. Instead of monitoring progress and results, focus on being active. Start by moving around for five minutes every hour throughout your day. Before you know it, you’ll be setting aside 30 minutes for exercise every day! Once your body gets used to moving around more, you’ll find ways of keeping fit through simple actions like taking stairs instead of elevators or walking briskly during breaks at work. Once fitness becomes part of your lifestyle—rather than a temporary new habit—you’ll start seeing real results.
7) Keep it fresh
Having an exercise routine is much easier said than done. With busy schedules and seemingly endless obligations, finding time for yourself can be difficult. Still, getting your exercise in every day is vital for health and overall well-being. So how do you work exercise into your daily life? Consider making changes to your daily routine that will help ensure you get moving regularly. If you take public transportation, park at a farther-away spot or run up and down escalators when going from one place to another; if you drive somewhere, change directions so that you walk half of your trip; if possible, take all stairs instead of elevators; try doing jumping jacks or pushups during commercial breaks of your favorite TV show (you might just make it fun!). Any small change will do!
8) Stay motivated
One of the most important things you can do is create a routine that you’ll be able to maintain. If you aren’t dedicated and motivated, it is going to be very difficult for you to keep your exercise schedule on track. So, first off, make sure that exercise feels like something you’re going to enjoy doing. Also, consider other factors such as your schedule, how much time you have in which to work out every day and what types of activities fit into your lifestyle best. Make sure that any workout routine will be one that you can stick with on an ongoing basis so that it becomes part of your daily life rather than just another chore.
9) Know your limits and listen to your body
When you exercise, take it slow and don’t overdo it. If you feel lightheaded or dizzy during exercise, stop. Even if you are someone who is used to exercising daily, it is important that your body gets ample time for rest and recovery. In fact, experts recommend allowing at least 48 hours between intense workouts. When establishing an exercise routine, set realistic goals for yourself—even when you’re just starting out—so that you can continue progressing as your fitness level improves. And remember that less time exercising is not necessarily better; any amount of exercise will reap health benefits if done correctly.
10) Take time for you (no matter what!)
Find ways to squeeze in your workouts around your life. If you have trouble finding time, consider working out while listening to an audiobook or podcast, or find a workout buddy. You can even try exercising first thing in the morning, before work—some people find .whatever works for you and your lifestyle! Just make sure you do it—even if it’s just 10 minutes at first. That way, even if it’s just 10 minutes a day at first, over time you'll work up to more, and building those habits can go a long way toward helping keep off extra pounds.