Question: I would like to begin an exercise program this spring and need some suggestions that will help me be successful.
Answer: It is difficult to begin and maintain a long-term exercise program; and many people last only a few weeks and then go back to their inactive ways. Today, I will discuss several factors that play a role in the successful initiation and maintenance of an exercise program.
1. Convenience. Researchers have clearly demonstrated that the greater the effort required to prepare for physical activity, such as a long drive to and from an exercise facility, the greater the potential for dropout. Most exercisers who are successful either exercise from their home or use a facility that is close to their home or work.
The second important convenience factor is time. If the program you plan takes more time than you have, you are unlikely to be successful. I try to allow about 45 minutes a day for my own personal program, and I do it early in the morning so that it is all done when I go to work.
A third convenience factor relates to the exercise mode itself. If the exercise selected requires special, costly or time-consuming preparation, such as skiing or possibly swimming, the level of adherence can be expected to be lower. It was this reason that prompted me to buy my own strength machine; so I wouldn't have to wait for someone else to get through, or use a program that was more complex than my time would allow. I also have an exercise bike and a treadmill in my basement for days when I can't go outside.
2. Early success. It is critical that you are a successful exerciser during the early stages of the exercise program. If you remember the old football adage of "no pain, no gain," and try to do too much too soon, the chances of continuing the program are small. Thus, the initial exercise regimen should be easy and increase gradually, so that you are successful and feel good about the experience. Try to maintain an intensity level that requires some effort but that allows you to still be able to talk. The duration should be fairly brief for the first week or so (maybe only 10-15 minutes), so that the muscles can get used to the new level of use. It might be a good idea to take a day off between exercise days until you feel that your body is adjusting well.
3. Enjoyment. It is critical that you enjoy the exercise experience, right from the beginning. No one likes to do things that are "hard" or that "hurt." Some people do better if they exercise with someone else, so that they can talk and enjoy the social aspects of the workout. Others feel good about taking their kids, spouses or dogs (or all of them). I wear a headset and listen to talk radio to improve the experience.
4. Rewards/incentives. Some people record their activity and give themselves a reward when they reach a certain mileage or time goal. Others chart their activity and hope that family members will give them praise for their efforts. Some people even write contracts and sign them so that their intentions are clearly known. You should choose whatever incentive would work for you.