Fitness programs: 10 tips for staying motivated

By Mayo Clinic staff

• Set goals. Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious.
  
  
• Start slowly. If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It's better to start slowly and progress gradually.
  
  
• Think variety. Vary your activities to keep boredom at bay. Biking, swimming, aerobics, stretching exercises, soccer, health club, martial arts, etc… Broaden your access to different forms of exercise.
  
  
• Have fun. You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different!
  
  
• Make physical activity part of your daily routine. If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important activity. Be creative! Take a walk during your child's music lesson. Take the stairs instead of the elevator. Exercise while you watch TV at night.
  
  
• Put it on paper. Are you hoping to lose weight? Boost your energy? Sleep better? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.
  
  
• Seek support. Invite a friend, co-worker, spouse or child to join you when you exercise. Take a class at a local fitness center.
  
  
• Track your progress. It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you're making progress.
  
  
• Reward yourself. After each exercise session, take a few minutes to relax and reflect on what you've just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
  
  
• Be flexible. If you're too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.