How to Stick With an Exercise Program or Diet

One of the most common New Year resolutions made each year is to get back into shape. Health club and gym membership rosters swell with new enrollees the first week of January.

If you were one of them, you probably experienced long lines to get a turn with the exercise equipment, weights, or even a spot in an exercise class. And if you were like many of the well-intentioned new members, you already find it a struggle to make it to the gym on a regular basis – or have already given up altogether.

If you need a little encouragement to get started again, this article will give you some incentives you may not have thought of already plus some tips on how to stay on track this time.

Exercise: What’s in it for me?
You already know exercise is important for your health in a general sense. But here are some specific benefits you can experience through regular exercise:

• Improved circulation gets oxygen to all the cells of your body – relieving chronic pain caused by lack of oxygen
• Exercise strengthens bones, provides more protective muscle mass around them, and improves balance – all increasingly important as we age to protect our bones
• Burn off fat, but not just while exercising – muscles burn fat calories 24 hours a day
• Feel happier and fight depression thanks to endorphins released during exercise

Take it slow
One of the biggest reasons for quitting an exercise program in the first two weeks is discomfort from sore and aching muscles. Take time to warm up and stretch before every workout. Begin with a light workout and build gradually to avoid injury and excess soreness. Apply ice to any injury immediately, followed up as needed with heat or a pain relief cream. Allow a day or two of recovery time before working the same muscles again, more if they are still sore.

Keep it interesting
Boredom is the curse of many exercise programs after a few weeks. Getting in shape doesn’t require following the same weight circuit at the gym or the same course around the running track day after day. Try a new class, exercise routine, or take a different route on your daily run. Don’t be afraid to be creative. Even sex gives your heart, lungs, and major muscle groups a great workout while burning about 300 calories an hour.

Chart your progress
Make your workouts a habit. Haphazard scheduling makes it far too easy to skip one, then two, then more workouts. Try using a workout journal to track your progress and keep you on course.

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