6 Tips to Develop and Stick to An Exercise Routine

Nowadays, many people struggle to start and stick to an exercise routine due to various challenges, such as lack of motivation, time constraints, or not knowing where to begin. Overcoming these obstacles is key to reaping the long-term benefits of exercise.

The following are six practical tips for creating a sustainable routine that supports your health and well-being.

1. Start with Realistic Goals

Initially, it’s important to set achievable and specific goals that match your current fitness level and lifestyle. This approach helps prevent burnout and keeps you motivated as you see progress. Instead of aiming for lofty goals that might be discouraging, focus on small, incremental changes that are easier to maintain.

Begin by assessing your current fitness level and considering your time constraints. Set specific, measurable, and attainable goals, such as walking for 20 minutes three times a week or completing a 30-minute workout twice a week. As you become more comfortable with your routine, gradually increase the intensity and duration of your workouts. This progression helps you build endurance and strength over time without overwhelming yourself. Celebrating small achievements along the way can boost your confidence and keep you motivated to continue.

2. Incorporate Interval Training

Interval training is an effective way to enhance your fitness levels in a shorter amount of time. This training method alternates between periods of high-intensity exercise and periods of low-intensity recovery/rest. The benefits of interval training include improved cardiovascular health, increased calorie burn, and better endurance. It can be a great addition to your routine, especially if you have limited time for exercise.

While interval training benefits are vast and varied, what’s most enticing is that it can deliver significant health improvements quickly. For beginners, a simple interval training session could involve walking briskly for one minute, followed by two minutes of slow walking, and repeating this cycle for 20-30minutes. As you progress, you can increase the intensity of the high-intensity intervals or reduce the recovery time. This flexibility makes interval training suitable for all fitness levels. Incorporating interval training into your routine not only keeps your workouts interesting but also challenges your body, leading to faster improvements in fitness.

3. Find Activities You Enjoy

Choosing exercises that you enjoy is essential for maintaining a long-term commitment to your fitness regime. Enjoyment leads to consistency, which is key to achieving and maintaining fitness goals. The more you enjoy your workouts, the less they feel like a chore, and the more they become a natural part of your daily routine.

To find activities you enjoy, start by exploring different types of exercises. Try various forms of physical activity such as dancing, swimming, cycling, hiking, or group fitness classes. Experimenting with different exercises helps you discover what you like and what fits your lifestyle. Joining classes or fitness groups can also provide a social aspect to your workouts, making them more enjoyable and motivating. Incorporating hobbies that involve physical activity, like gardening or playing a sport, can also be a great way to stay active. By finding activities you love, you can make exercise a fun and sustainable part of your life.

4. Create a Schedule and Stick to It

Having a consistent workout schedule is crucial for building a routine and making exercise a regular part of your life. When you schedule your workouts, it becomes easier to prioritize them and avoid skipping sessions due to a busy schedule or lack of motivation. Treating your workout times like important appointments can help you stay committed and develop a habit of regular exercise.

To create an effective schedule, start by identifying the times of day when you are most likely to stick to your workouts. Some people find it easier to exercise in the morning, while others prefer afternoons or evenings. Block out specific times in your calendar for your workouts and try to stick to them as consistently as possible. If your schedule is unpredictable, remain flexible and adjust your workout times as needed, but ensure you still meet your weekly exercise goals. Consistency is key, so aim to make your workouts a non-negotiable part of your routine. Over time, exercising will become a natural and integral part of your daily life.

5. Track Your Progress

Monitoring your progress is an effective way to stay motivated and see the results of your hard work. Tracking your workouts helps you understand your improvements, set new goals, and stay accountable. It also provides a sense of accomplishment as you look back and see how far you’ve come, which can be incredibly motivating.

There are various ways to track your progress, from keeping a simple workout journal to using fitness apps and wearable devices. In your journal or app, record details such as the type of exercise, duration, intensity, and how you felt during and after the workout. Set milestones and celebrate when you reach them, whether it’s running a certain distance, lifting a specific weight, or completing a fitness challenge. Tracking your progress not only keeps you motivated but also helps you make informed decisions about adjusting your routine to continue improving. By regularly reviewing your progress, you can maintain a positive mindset and stay committed to your exercise goals.

6. Get Support and Stay Accountable

Having a support system can significantly increase your chances of sticking to an exercise routine. When you share your goals with others, you create a sense of accountability that can help you stay on track. Support from friends, family, or workout partners can provide encouragement, motivation, and even a bit of healthy competition to keep you going.

To get support and stay accountable, consider finding a workout buddy or joining a fitness group. Exercising with a friend can make workouts more enjoyable and provide mutual motivation. Joining a class or fitness community can also offer a sense of belonging and support. Share your fitness goals with people you trust and update them on your progress. Their encouragement can be a powerful motivator.

Additionally, social media platforms and fitness apps often have communities where you can connect with others who share similar goals. 


By following these six tips, you can develop and stick to an exercise routine that enhances your health and well-being. Consistency and commitment are key to achieving and maintaining your fitness goals. By implementing these strategies, you can create a sustainable exercise routine that supports your overall health and well-being.

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