Starting and Maintaining a Workout Routine

Research has proven the benefits of exercise, even as little as 150 minutes of moderately intense exercise, to 75 minutes of vigorous exercise each week. Working out triggers the release of mood-lifting endorphins and improves cardiovascular health, among other benefits.

However, many people have trouble starting and maintaining a workout. Obstacles include not wanting to work out, not having time to work out, and not having the appropriate workout gear. One way to become motivated to exercise is to take small steps or ease into a fitness program.

Establishing a small exercise routine that may take only 10 minutes of walking, running, swimming, or some other activity three times a week is a more realistic approach to starting, maintaining, and building on a workout regimen than starting big, which may lead to quitting. According to a February 2022 Real Simple article, small, realistic goals facilitate commitment to maintaining a workout.

Setting goals is a big part of starting and maintaining a workout regimen. Goals should include clear strategies for accomplishing fitness outcomes. For instance, instead of trying to run 10 miles at one stretch by the end of the year, consider creating smaller goals, such as running one mile without stopping in a month. After meeting this goal, consider increasing the distance. Focus on what you can control, such as time and distance, instead of what you cannot control, for example, life events that might arise.

To avoid burning out, consider rewarding yourself with a post-workout treat, such as an espresso or a healthy smoothie, to remain motivated. Reviewing the intrinsic health benefits is also a motivation strategy. You can also remind yourself of the feeling you have post-workout and its benefits, such as improved sleep.

An important strategy in starting and remaining committed to working out is finding an enjoyable activity in which you excel. Today’s fitness scene is full of diverse workouts that include spinning, CrossFit, yoga, and Pilates. If you enjoy participating in the exercise, you’re far more likely to remain committed. If you excelled at a sport in your youth, you might find that engaging in the sport again can ease you into an exercise routine.

Another strategy for staying committed to a workout routine is scheduling it as a regular appointment as you would with other tasks. By making a scheduled appointment a few times a week, you are more likely to work out the same way you accomplish other tasks.

For more flexibility, consider a range of workouts to complete during the week. For example, instead of setting a rigid goal to work out five times a week, consider working out three to five times a week, so you are not bound by five workouts that you might complete.

Working out first thing in the morning is another way to get sufficient exercise. Because it is the first activity of the day, you may have more energy. Benefits to morning workouts may include feeling more energized throughout the day and lowering blood pressure.