Creating an Exercise Plan - And Sticking To It
Maybe it started with a New Year's resolution. Maybe you've been planning months – or years. Or maybe one day you just decided you were tired of being overweight or needed to do something about joint stiffness. Regardless of what prompts it, making a decision to begin an exercise plan is easy. But it’s the day-to-day planning and thinking – and resolve – that will eventually help you to reach your long-term goals.
Ready to stick with it? Start with the mind, and your body will follow.
1. Set realistic goals. Great expectations can be a double-edged sword, motivating you to begin an exercise or weight-control program but causing disappointment when unrealistic goals can't be reached.
2. Talk it out. Speak with your doctor or physical therapist about designing an exercise program. You must be confident that your program will give you the greatest benefit with the lowest risk of injury.
3. Think it through. What exercise program worked in the past? What didn't? How can you avoid those roadblocks this time around?
4. Commit. Once you have a concrete exercise plan developed, make the emotional commitment to keep it.
5. Focus on the benefits. Although part of you is all in favor of regular exercise, little voices inside your head may begin to worry that it will cause pain or fatigue, leading to excuses to stop. Think about the positive benefits to help you keep your commitment.
6. Respond to negative thinking with positive thoughts. When you're thinking, "I'm too tired," remind yourself that regular exercise will increase your energy level and reduce fatigue. Hear it, and believe it.
Want some concrete ways to stay motivated? Here are 5 Ways to Boost Your Will to Workout!
