7 Steps for an Exercise Routine that Sticks

Overcoming unhealthy habits, exercising and weight loss are far from easy. It takes hard work and perseverance to create a healthy lifestyle that sticks. With that being said, there are many ways to make the process easier, more effective and long lasting.

Whether you’re wanting to reach peak fitness, shed a few pounds or just overall feel better, these 7 steps are great ways to begin reaching your goal.



1. Focus on the many benefits of a balanced exercise routine
Want to feel better, have more energy and even add years to your life? According to the mayo clinic the health benefits of regular exercise are numerous! Exercise controls weight, combats health conditions and disease, improves mood, boosts energy, promotes better sleep and more! They recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. When you focus on the numerous benefits of exercise it's easier to stay motivated. Time to get on that treadmill and start running!


2. Don’t skip warmups
When done correctly, warming up and cooling down will help reduce your risk of injury and improve your athletic performance. Warm ups help prepare your body for aerobic activity and gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. A cool down allows for gradual recovery to get your body back to the levels before your workout.




3. Understand your limits
This is important for athletes of all fitness levels: understand your limits. It doesn't matter if you've been exercising your entire life or just starting out. Everyone has limits. Exercise is all about balance. You want to push yourself hard enough to get an effective workout without putting unhealthy strain on your body that can lead to injury. The best way to find this balance is by staying in a safe heart rate zone.


4. Build activity into your daily routine
Set yourself up for success by making it as easy as possible to fit your goal into your everyday routine. Home fitness equipment can help you stay on track even on the busiest days or when the weather is too bad to do something outside. Find the right time for your schedule, whether that's in the morning, during lunch or at night. There is no wrong or right time to exercise. Need more tips on how to balance a busy life with exercise? Click here.




5. Choose a workout you enjoy
The best way to set yourself up for success is finding a physical activity you enjoy. Running not your thing? Try an indoor cycle. Looking for something that will workout your full body? Try a rowing machine. There are so many great options for an effective and enjoyable home workout, pick the one that best suites your needs and desires. Need some workout ideas? Check out these workout guides:

6 Treadmill Workouts You Can Do From Home

Create Peloton Experience for Fraction of the Price

How to Exercise with Rate of Perceived Exertion

Walking on a Treadmill for Beginners

How to Calculate Your Target Heart Rate

8 Common Mistakes Made on a Rowing Machine & How to Fix Them

How to do HIIT Workouts Using Your Treadmill

The Beginners Guide to Using a Treadmill


6. Find a support group We understand that this may not look the same as it used to. We are in the age of "social distancing" and finding a gym buddy or class may not be possible, but there are many other ways to find the support you need to keep you motivated. Check out Facebook groups or weight loss apps or set up weekly skype calls with a friend who is also trying to get in shape. Having this extra push from a community or friend will keep you accountable and help you stay motivated.




7. Be patient with yourself
And most importantly, don’t give up after a bad day. Life sometimes gets the better of us. Don't let one bad day stop you from continuing. Remember to cut yourself some slack. There are 365 days in a year. That's a lot of new chances to get back on track.