Did you know that one out of two people who start an exercise regimen quit within six months? With the American College of Sports Medicine recommending 2 and a half hours of moderate-intensity exercise a week, it is important to find an exercise plan that is easy to incorporate into your lifestyle.¹

Here are 10 tips to help you stick to an exercise plan.

Follow Doctor Recommendations

Before starting an exercise routine, it is important to check with your doctor on any physical limitations. He or she can give you recommendations that are right for you, such as:

• What exercises are best for your body type
• The duration you should exercise
• What the correct equipment is that will meet your physical needs
• Information and resources to help you get started on your exercise journey

Create a Plan with Achievable Goals

One reason why some people may not stick to their exercise plan is because they do not set realistic goals for themselves. Some might expect to lose a lot of weight in a short period of time or want to see major results right away, even though it is not realistic for most.

Setting achievable fitness goals for yourself can help you stay motivated because you will have a more realistic approach to your fitness routine. This can help you be kinder to yourself as you work through this exercise plan.²

Find the Workout Spot Where You Work Best

It can be challenging for some people to plan extra time to go to the gym each week. This could be because they do not want to go out of their way to go to the gym, or because they get anxious about working out around other people.

Choosing a calm workout spot that you are comfortable with can not only help you create an exercise routine, but it can also give you the confidence to continue to stick to an exercise plan. The solution could be going to the gym at a quieter time, finding a gym that is more private, or finding alternative ways to exercise that might not require the use of gym equipment.

Do Exercises You’re Comfortable With

Sometimes it can be hard to stick to your exercise routine if you find the exercises too difficult or unenjoyable. However, with a little time and patience, you should be able to develop a routine that pushes you but still feels comfortable.

To help you stick to an exercise plan, here is a list of exercises that are known to be easier, such as:

• Yoga
• Walking
• Chair Squats
• Knee Pushups³

Correct Equipment

It is important to use the correct exercise equipment in order to make progress with your plan. You want to be comfortable as well as prepared when you want to get active.⁴ Here are a few essential tools and equipment you may need to stick to an exercise plan:

• Athletic Wear
• Exercise Mat
• Water Bottle
• Fitness Tracker

Fit With Your Schedule

If you do not have a set schedule for your fitness routine, it may cause you to skip your workout. Many people will struggle to find time if it isn’t built into their day.

It is recommended to look at your calendar and determine the time of day and day(s) of the week that work well with your schedule. Having a set schedule may help you prevent yourself from making excuses and therefore help you stick to an exercise plan.⁵

Workout Buddy

A workout buddy could be a family member or friend whom you could go to the gym with. This can help you build a routine because there will be someone who expects to go with you each day.

You can also have a fitness instructor or personal trainer who can provide accountability and help you stick to an exercise plan. These workout experts can teach you techniques and proper form as well.

Entertainment

Since it can be challenging to stay motivated during exercise, having some form of entertainment during your workout can help you stick to an exercise plan. For example, you could:

• Play a workout video
• Listen to your favorite music
• Catch up on your favorite podcast
• Watch your favorite TV show

Track Your Progress

Tracking progress is an important step to sticking to a workout program. Tracking your progress can help you track your goals and build motivation, as well as give you positive reinforcement for your efforts.⁶ You can track your progress by:

• Wearing a fitness watch
• Downloading a fitness app on your phone
• Writing down your workouts in a journal
• Using a calendar to mark your workouts

Reward Yourself

After reaching a workout milestone, you should reward yourself for your progress. Recognizing your hard work with a reward can help you stay motivated and continue to stick to an exercise plan.⁷ Some rewards you could give yourself are:

• Coffee from your favorite shop
• Binge your favorite TV show
• Shop at your favorite store
• Have a spa day at home