More than half of Americans want to improve their health by exercising more. And if you’re like 15% of the people who make New Year’s resolutions, you made that one of your top goals for this year.
Simply by making the resolution, you’re ahead of the game. Halfway through the year, 45% of resolvers will be on track to achieve their goal. Of those who want to change but didn’t make a resolution, only 4% will reach their goal.
So what do you do if you want to begin an exercise program? First of all, get out of the “awareness trap.” If you already know you need to begin exercising but can’t get yourself moving, you may be stuck. It’s time to start taking steps to achieve your goal.
Break down your goal
To do that, set specific, achievable goals. Then break them down into manageable chunks. If your goal is to run in a marathon but you haven’t exercised in ten years, you’re setting yourself up for failure. So for now, make it your goal to walk for 20 minutes, three times a week.
Make it a priority
To help yourself stay focused, schedule your exercise time as you would any other appointment. Put it on your calendar and don’t allow yourself to reschedule or skip.
Motivate yourself with rewards (and small punishments)
Set short-term goals for yourself, and reward yourself when you reach them. For instance, if you exercise three times a week for two weeks or a month, treat yourself to a massage or a movie.
On the other hand, if you fail to meet your short-term goals, don’t lose hope. A minor setback doesn’t mean you’ve failed. If it helps, give yourself a mild punishment — like no dessert for a week. Then put on your sweats and set another short-term exercise goal. But don’t make exercise your punishment!
Use the buddy system
Most people stay faithful to their commitment to exercise if they have social support. Don’t be afraid to let your friends and family know you’re trying to make exercise a regular part of your life. Put up a chart on your refrigerator or on your desk so you can track your success — publicly.
If you’ve got a friend or coworker who wants to begin exercising, join efforts and plan regular exercise dates. Join a class where you’ll be missed if you skip a session. Get a trainer who will help you stay motivated. Or start a walking group and follow up with anyone who misses.
A few tips
As with any lifestyle change, you’ll need to start slowly and build up to your long-term goals gradually. Be sure to check with your doctor before you begin. Then listen to your body. Slow down if you feel pain, shortness of breath, dizziness or nausea.
Be sure to visit GuideStone’s wellness website for tips and motivational stories about GuideStone participants who are working exercise into their lives.