We all know we should exercise every day for better health. But fitting it in can be tricky with the demands of home, family and career. If you have fallen off the exercise wagon before you know how easy it is once you miss one day to skip the next one. If you are just starting to work out or looking to shake up your routine, developing a workout plan can keep you from burning out too quickly as you begin your fitness journey and help you stay focused on your goals.
That’s why it is so important for us to make exercise a daily habit. Research suggests it takes 21 days of doing an activity before it becomes a habit. Actually, if the habit is a new or a harder one (like exercise), it can take the average person up to 66 days to form a strong habit. Customize the length of your workout time to fit your weekly schedule. As long as you are doing a moderate-intensity exercise for 10 minutes, you are making a difference. Starting slow is always okay. Some good examples of aerobic exercises include walking, running, Zumba and swimming. Pick an activity that you think might be fun or is something that you already enjoy doing. By doing so, you are more likely to stick with it.
Here are some tips to work exercise into your daily routine.
Set daily workout reminders on your phone or keep a daily activity log.
Exercise around the same time each day. Try to exercise first thing in the morning or right after work. It is really hard to stay motivated if you go home before hitting the gym.
Make your gym clothes visible. Lay your gym clothes out the night before. You may even want to sleep in them if you plan to work out first thing in the morning. If you prefer evening workouts, put them by the door or in your car the night before so you don’t forget them before going to work.
Choose goals that are SMART (Specific, Measurable, Attainable, Relevant and Timely), and track your progress.
Post your goals. Decide what your fitness goals are, and post them in a place where you’ll see them to keep you focused. Reward yourself when you achieve your goal.
Pick some activities you enjoy and switch up your routine to make it interesting. Being active does not always mean going to the gym. You can always walk or run outside or play a sport.
Exercise around others. Work out with a friend, sign up for a class or meet with a trainer to help you stick to your goal.
To get the results you want, your workout plan should include cardio exercises as well as strength training. Take into consideration your current fitness level and goals and customize a plan for you.
For more information ways to incorporate exercise into your day, contact the Greenup County Extension office.
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Contact Lora Pullin, Extension Agent for Family and Consumer Sciences in Greenup County at 606-836-0201 or lora.pullin@uky.edu. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
