How to Start a New Exercise Program and Stick to It

by Mel on January 26, 2016

Sometimes getting motivated to exercise every day is a lot easier said than done. We all need a little extra push to get into our workout clothes! Check out these tips to get you started and help you stick to your next fitness program.


Tone CalvesSet an appointment with yourself. Schedule the times when you want to exercise. Keep your workout appointment on your phone or computer, set alarms that will remind you of your workout time. Also make sure you have your gym bag in the car, or leave your walking shoes by the door to remind you to get moving.


Replace a habit. Most of us have some unnecessary habit, such as watching TV, that could be replaced by exercising.

Use it for social time. Make a standing appointment with a friend or family member to spend time together and incorporate exercise into that time. Consider doing a social activity like playing a game such as tennis, basketball, or go for a hike.


Find an activity you enjoy. If you like the type of exercise, you’re more likely to stick with it. Try several different exercises until you find some you enjoy.


Stay accountable. Keep track of when you exercise and for how long. Make notes in your calendar, or keep an exercise journal.


Start with reasonable goals. Keep in mind your fitness level and the amount of time you can commit to your fitness goals. Set specific, manageable goals. For example, plan to exercise for 20 minutes, three times a week. And don’t forget to track your progress by writing it down.


Track your measurements. Instead of keeping track of your exercise success by how much weight you lose, try keeping a soft tape measure handy and measure your waist and hip size. You might build muscle and gain weight, but you’ll still lose inches.


Drink plenty of water. Drinking water is absolutely the best thing you can do for your body. Always bring water to your workout sessions. Drink enough water to replace what is lost during exercise.

Set a reward system. Reward yourself when you accomplish one of your fitness goals – treat yourself to a movie, massage, or pedicure.


Invest in a good pair of workout shoes. Make sure they have good cushioning and arch support. Replace them when the old pair starts to lose their support.


Start slowly. Most people try to do too much when they start exercising. Beginning with 10-15 minute chunks of activity.

Just walk. One of the easiest ways for most people to work in exercise is to walk. Wearing a pedometer adds extra motivation by keeping you working toward a goal each day.

Use multiple muscle groups. When you work more than one muscle group at a time and use full-body movement as much as possible, it takes less time to do a thorough workout.


Sign up for a race. It’s a goal to strive for and gives you extra motivation to stick to it!



Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I've been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel's favorite product is Garcinia Cambogia 1234
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