As a physical therapist and fitness consultant, folks often tell me how difficult it is to stick with an exercise program. Difficult work and school schedules, family life, children’s schedules, and the general lack of time. They might do well the first couple of weeks but then “something came up” and they didn’t get back on the fitness track. I agree that it is very challenging to make the time to exercise but also to find the motivation to return to it. My greatest challenge is motivating individuals. It is a challenge because I cannot give someone motivation; it has to come from within the individual. Here are some ways to help you stay on your fitness track.

First, don’t beat yourself up mentally if you have missed some time exercising. Keep a positive outlook and return to your program in a safe manner.
Life happens- illnesses, work and other stuff. Exercise can help you cope with the stress.  Set a goal to avoid more than two days without exercise. Even if you didn’t complete your entire workout, try to do some form of exercise five days a week.

Second, set an obtainable exercise goal for yourself. If you have a busy schedule and know you cannot exercise everyday then don’t demand that of yourself. Try to make time to exercise for at least 30 minutes five days a week. Most people also set very unrealistic outcomes for themselves which set them up for failure. Start with small attainable changes in your lifestyle so the changes become a life long habit. Write your goals down and post it on your bathroom mirror so you are reminded of your plan daily.

Third, if you have had unsuccessful exercise and eating practices in the past- don’t keep doing the same thing. Seek professional assistance. Identify what didn’t work and work with the professional to find a successful path. Keep in contact with the professional for support and guidance.

Fourth, surround yourself with supportive friends and family who can help you meet your goals. That support is crucial to your health and will help to motivate you to keep exercising.

Fifth, reward yourself with nonfood items! Small things that are special to you to keep you motivated. Keep an exercise log so you can see how much you have done. Reward yourself monthly or even weekly to stay on track. All of us need a pat on the back to keep going.

Your true rewards will reveal themselves in a different way: lower blood pressure, lower cholesterol, smaller waistline, increased strength, improved flexibility and a higher energy level. Sure it make take some time to get to your goals but  a key to life long health is to keep exercising and taking small steps at a time.