How to Start and Stick with Exercise

I have been exercising regularly for decades. Even though I’m getting older, I still exercise 2-3 times daily, starting right after rising at 4:00 am.

I’ve identified seven keys to starting and sticking with exercise. With a few tweaks, these same keys can also be applied to other lifestyle improvements, like healthy eating.

Advisories: (1.) Check with your doctor before starting a new exercise program. (2.) Learn the proper way to do any type of exercise to avoid injury. (3.) Take these warnings seriously.

Here are the seven keys to start and stick with exercise.

1. Truth: Face the truth about your fitness. Look at your body in the mirror. Evaluate how you feel physically and emotionally. Consider what your medical reports say.
2. Learn: Research the physical and psychological benefits of exercise. Study how to exercise safely and effectively. TIP: Do not procrastinate here. This education is continual.
3. Envision: Picture your body as you want it to be. Bring up this image to motivate yourself to start and finish the exercise.
4. Begin: No matter how many excuses you make or fears you have, simply begin! By the way, joining a health club or buying a home gym is not the beginning. It’s preparing.
5. Maintain: Exercise daily, no matter what. Put it in your schedule as a requirement. It may be hard at first, but soon, you’ll begin to look forward to exercising. Why? To see more body improvements and to feel the euphoria (endorphins) after exercising.
6. Expand: Gradually increase exercise time and frequency, resistance weights, repetitions, and the type of exercises you do. Build on your knowledge of the benefits of exercise and the best ways to do it.
7. Reward: When you achieve significant milestones, reward yourself. These rewards might include new clothes, a special dinner, or a short vacation.

Final Tips

I came up with a mantra to motivate myself to exercise that may work for you, too. I simply say to myself, “No excuses!” to any rationalizations I may come up with for not exercising.

You’ll have days when you will not want to exercise for whatever reason. Maybe you had too many beers the night before, or you’re depressed due to a romantic breakup. Force yourself to do it anyway. You’ll feel better, guaranteed. And you’ll develop the habit of overcoming difficulties.

Starting and sticking with exercise does not matter how young or old you are. It comes down to this. How do you want to look and feel?