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The key to reaping the rewards from any exercise program is maintaining the activity in the long term - it needs to become habitual. If you've managed to take the first step to start” an exercise program, the next question becomes how do you "maintain" the flow into the future? Remember, before starting any lifestyle modification program (e.g. Diet and/or exercise) be sure to consult your doctor particularly if you are over 40 years of age, are overweight, haven't exercised for a long time, or have any chronic medical condition.
The key to reaping the rewards from any exercise program is maintaining the activity in the long term – it needs to become habitual. If you’ve managed to take the first step to “start” an exercise program, the next question becomes how do you “maintain” the flow into the future?
Remember, before starting any lifestyle modification program (e.g. Diet and/or exercise) be sure to consult your doctor particularly if you are over 40 years of age, are overweight, haven’t exercised for a long time, or have any chronic medical condition.
To maintain your motivation do it right from the onset:
- Pick activities you enjoy.
- Set some goals. These should be realistic, achievable (but challenging), measurable and time related. Reward yourself once you’ve met your objective before refocussing your goals and progressing forward (e.g. A realistic goal may be to drop 6 kilograms in 8 weeks so that you can buy a new pair of jeans you really like before ramping up your exercise program in preparation for a 5km fun run in another 8 weeks time – Realistic, achievable but challenging, time dependent and ongoing).
- Don’t be despondent if weight loss isn’t reflected on the scales. Too many people become too “weight” focussed. Muscle actually weighs more than fat so you may actually “gain” weight when you start an exercise program. Be more focussed on in your body shape (e.g. Loosing centimetres around the waist).
- Aim for slow progressive change trying to completely overhaul your lifestyle in one instance is a recipe for disaster. Small changes, sustained over time result in significant long-term benefits.
- Schedule time for your exercise. Make an “appointment” with yourself, slot it into your diary and make it a priority. Once you make this commitment you’re more likely to adhere to it.
- Exercise with a friend or join a club. The social benefits of exercise should not be under-estimated.
- Consistency, consistency, consistency. Consistency over time is crucial to your long term health benefits from exercise. Missing a day or two here and there isn’t a problem, the key is the overall picture that exercise is generally a “regular” part of your life.
- Regularly remind yourself “why” you’re exercising (e.g. Weight-loss, improving energy levels, sleeping better, decreasing lower back pain, etc.).
- Be flexible. If circumstances arise that disrupt your usual exercise habits be adaptable (e.g. If travelling and you don’t know the area to go for a morning run from choose a hotel with a gym so that you can walk on a treadmill or ride an exercise bike there).
- Monitor your progress. How much looser do your jeans feel? What time did it take you to jog your 3km loop from home when you started, how much quicker are you going it now?
- Keep an exercise log so that you can refer back to the log and chart your progress.
- Variety is crucial. Mix your exercise bouts up from time to time to maintain your interest and enthusiasm.
- Don’t try to exercise intensely through an illness or injury.
- Get as much “incidental” activity into your daily routine as possible – walk up the stairs rather than taking the elevator, park a little further away from the shops and walk to them, ride your bike to work and home.
- Combining exercise with improved dietary habits will speed your rate of improvement towards your health and fitness objectives considerably.
- Have exercise down-times. Even elite athletes back off their training from time to time. You should do the same.
- Exercise doesn’t have to hurt to be good for you. This needs to be a lifetime commitment.
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