How to start exercising and stick to it

Overcoming obstacles to exercising

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Believe in yourself, my experience is that if you believe in yourself you can succeed in most things. So, don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow with the task.

Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Excuses for not exercising

Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses

• Excuse 1: “I hate exercising.”
  
  • Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as cycling—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a park, for example, walk laps of an mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
• Excuse 2: “I’m too busy.”
  
  • Solution: Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
• Excuse 3: ”I’m too tired.”
  
  • Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
• Excuse 4: “I’m too fat,” “I’m too old,” or “My health isn’t good enough.”
  
  • Solution: It’s never too late to start building strength and fitness, even if you’re a senior or a self-proclaimed couch potato who’s never exercised before. Very few health or weight issues preclude exercise, so talk to your healthcare personnel or a personal trainer about a safe routine.
• Excuse 5: “Exercise is too difficult and painful.”
  
  • Solution: “No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
• Excuse 6: “I’m not athletic.”
  
  • Solution: Still having nightmares about school gym class? You don’t have to be athletic or ultra-coordinated to get in shape. Focus on simple ways to increase your activity level, like walking, swimming, or even doing more chores around the house. Anything that gets you moving will work. Start small an be kind to youself.

How much exercise do you need?

The most important thing to remember when starting an exercise program is that something is always better than nothing. Taking a brisk walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all.

The Norwegian Health Authority recommends 2 ½  hours to 5 hours per week for an adult. This corresponds to about 20-40 minutes per day, and you can distribute it as you like throughout the week. Every minute counts. If the activity level is increased to high intensity or exertion, the time can be halved. For many, the most common thing is to do a combination. If this is more than you can do right now, then do what you can. Remember a little is better than nothing, and starting is often the hardest.

How hard do you need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

• Light-intensity activities: You can easily speak in full sentences or sing. This could include walking slowly, light housework, or other activities that don't cause a significant increase in heart rate or breathing.
• Moderate-intensity activities: You can speak in full sentences, but not sing. These are activities that make you breathe faster than usual. For adults, this could be brisk walking. For adults over 65, this could be brisk walking, dancing, and gardening.
• High intensity: You are too breathless to speak in full sentences. These are activities that cause you to breathe much faster than normal.
  For adults, this could be running or interval training.
  For adults over 65, this could be brisk walking uphill, cycling on an ergometer, or swimming.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.

Getting started safely

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:

• Health issues? Talk to your healthcare professional. If you have health issues such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk to your doctor before you start exercising.
• Warm up. Warm up with dynamic stretching exercises – active movements that warm up and flex the muscles you’re going to use, such as leg kicks, lunges or arm swings – and by doing a slower, easier version of the exercise you’re about to do. For example, if you’re going to run, warm up by walking. Or if you’re cycling, start off slowly on flat terrain and gradually increase your pace before the steep hills.
• Cool down. After your workout, it's important to take a few minutes to cool down and let your heart rate return to its resting rate. A light, leisurely bike ride of a couple of kilometers after a long, demanding bike ride, for example, to bring your heart rate down, or some gentle stretching exercises after strength training can also help prevent stiffness and injury.
• Drink plenty of water. Your body performs best when it is adequately hydrated. Not drinking enough water can be dangerous when exercising for a long period of time, especially when it is hot outside.
• Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury.

How to make exercise a habit that sticks

There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that those who exercise the most regularly are addicted to them. Triggers are simply reminders—a time of day, a place, or a cue—that set off an automatic response. They put your routine on autopilot, so there’s nothing to think about or decide. The alarm goes off, and you’re out the door for a bike ride. You leave work for the day and head straight to the gym. You put your sneakers right by your bed, and you’re off. Find ways to build them into your day so that exercise becomes a given that you don't have to think about.

Reward yourself

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It could be something as simple as having a great burger or your favorite cup of coffee with a danish.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it. You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.

Make it easy on yourself. Schedule your workouts for the time of day when you are most alert and energetic. For example, if you are not a morning person, don't undermine yourself by scheduling early in the day.

Remove obstacles. Plan for anything that might get in the way of your workout. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you're ready to go as soon as you wake up. Do you skip your evening workout if you head home first? Keep a gym bag in your car so you can head out, straight after work.

Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

Tips for making exercise more fun

As previously noted, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the box

Does the thought of going to the gym, like it does for me, fill you with dread? If you find the gym inconvenient, expensive, intimidating, or just plain boring, that's okay. There are plenty of workout alternatives to weight rooms and cardio machines.

For many people, getting outside makes all the difference. You might enjoy cycling or running outdoors, where you can enjoy some alone time and nature, even if you hate gyms.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:

• Dancing
• Rollerblading
• Hiking
• Paddle boarding
• Kayaking
• Gymnastics
• Martial arts
• Rock climbing
• Zumba
• Frisbee golf
• Fencing

Just to name a few, use your imagination, it doesn't matter what you do, as long as you get off the couch and move.

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends, and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class might be the perfect choice. Others may find that a little healthy competition keeps exercise fun and exciting. You can find tennis partners, join an adult soccer league, find a regular basketball practice, or join a volleyball team.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels when you exercise—the rhythm of your breathing, the way your feet hit the ground, your muscles flexing as you move, even the way you feel inside—you’ll not only improve your physical condition faster, but you’ll also interrupt the stream of worries or negative thoughts running through your head, which can help relieve stress and anxiety. Activities that involve both arms and legs—like walking (especially in sand), running, swimming, strength training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.

Easy ways to “sneak” more movement into your daily life

If you’re not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make housework important. Housework and gardening can be a real workout, especially when done at a fast pace. Scrubbing, vacuuming, sweeping, dusting, mowing, and weeding – it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park further from a building entrance, instead of directly in front. Get off the train or bus one stop earlier. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or cycle instead when the distance is manageable.

Move around at work. Get up to talk to colleagues instead of calling, emailing, or instant messaging. Take a walk during coffee and lunch breaks. Use the restroom on another floor. Walk while talking on the phone.

Exercise during commercial breaks. Make your TV viewing less sedentary by exercising every time commercials start or during the credits. Options include jumping jacks, sit-ups, or arm exercises with weights while watching TV.

How to stay motivated to exercise

No matter how much you enjoy a workout routine, you may eventually lose interest in it. It's time to shake things up a bit and try something new or change the way you perform the exercises that have worked so far.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep track of your workouts and progress. Using Strava to log activities has been a great motivator for me. Writing things down or tracking them in an app increases engagement and keeps you accountable to your routine. It's also encouraging to look back on where you started later.

Harness the power of community. Having others to cheer us on and support us through the ups and downs of training helps keep our motivation strong. I use Strava as an online training community. You can also try training with friends either in person or remotely using training apps like Strava, Runkeeper, or others, which allow you to track and compare your progress with each other.