Building A Sustainable Exercise Routine

Exercise is a cornerstone of total health and well-being. Regular physical activity improves cardiovascular health, strengthens muscles, and enhances flexibility. It also plays a significant role in mental health by reducing symptoms of anxiety and depression, improving mood, and boosting self-esteem. By setting realistic goals, incorporating variety, and prioritizing consistency, you can develop an exercise routine that fits your lifestyle and keeps you motivated. Here’s how you can build a sustainable exercise routine in four simple steps.

SET REALISTIC AND ACHIEVABLE GOALS

Recognize that exercise can help prevent chronic diseases, improve sleep quality, and increase energy levels, in addition to improving your outlook on life. The first step in building a sustainable exercise routine is setting goals that are both realistic and achievable. You want to challenge yourself; however, it should not be a challenge where you give up after one week. Your approach should allow for results with your consistent input of time and effort. Start by assessing your current fitness level and defining what you want to accomplish. Then make a personal commitment to prioritizing exercise as a vital component to your total health strategy.

1. Take note of your current physical abilities and limitations. This will help you set a baseline and track your progress.
2. Whether it is improving cardiovascular health, building strength, or reducing weight, make sure your goals are specific and measurable.
3. Set short-term and long-term goals. Short-term goals can be weekly or monthly, while long-term goals can span several months to one year.

INCORPORATE VARIETY INTO YOUR ROUTINE

Variety is key to keeping your exercise routine exciting and preventing burnout. By mixing different types of exercises, you can work various muscle groups and keep your mind engaged. Consider incorporating aerobic (cardio) exercise, which improves cardiovascular health, increases endurance, and helps with weight management; strength training to build muscle strength, increases metabolism, and supports bone health; flexibility exercises, which enhance range of motion, reduce the risk of injury, and improve posture; and balance exercises, which improve stability, coordination, and help to prevent falls (this is especially important as we age).

1. Alternate cardio and strength training days. It does not have to be long. Aim for 20-30 minutes. Consider HIIT (high intensity interval training). I get my whole body strength training routine done in 30 minutes.
2. Try new activities and experiment with different workouts like yoga, pilates, tai chi, or dance classes to find what you enjoy.
3. Schedule different workouts throughout the week to keep things interesting and balanced.

PRIORITIZE CONSISTENCY OVER INTENSITY

Consistency is more important than intensity when it comes to building a sustainable routine. Focus on making exercise a regular part of your life rather than pushing yourself too hard. Key, make exercise or movement a must, just like taking a daily shower and brushing your teeth are activities most people do without giving them a second thought.

1. Set aside specific times for exercise each week and treat them as unmissable appointments. I prefer to workout first thing in the mornings, that way I do not have to think about it, I just do it!
2. Begin with manageable workouts and gradually increase the intensity and duration as your fitness improves. Too many people dive in and then quit after a week, because they did not pace themselves.
3. Life can be unpredictable, so be prepared to adjust your workout schedule as needed while maintaining your commitment to regular exercise.
4. Listen to your body. If it has been a while since you exercised, consult your primary care physician before diving in. Then, take small steps consistently.

MONITOR PROGRESS AND CELEBRATE ACHIEVEMENTS

Tracking your progress and celebrating your achievements can boost motivation and reinforce positive habits. Regularly reviewing your progress helps you stay on track and make necessary adjustments.

1. Keep a fitness journal to record your workouts, progress, and how you feel after each session. This will help you identify patterns and areas for improvement.
2. Break your long-term goals into smaller milestones and celebrate when you reach them.
3. Take time to appreciate how far you’ve come and the positive changes in your health and well-being.
4. Don’t forget to celebrate your wins, no matter how small you think they are.

By following these steps, you can build a sustainable exercise routine that supports your health goals and fits seamlessly into your lifestyle. Remember, the key is to stay committed, be patient with yourself, and enjoy the journey to better health.