Fitness 101

By Suzy Guttormson

Starting a new exercise program is a great step toward lifelong fitness and overall good health. Sticking with a program over time; however, can be more challenging than the exercise itself.  Here are some tips to keep your motivation up and your feet moving!

Pick an exercise you enjoy.  Think about what activities you already have fun doing and about how they can play a role in your program.  You are more likely to stick with a program that’s enjoyable.  Do you like to take your dog for his daily walk?  Keep track of how far you walk and start adding in more distance over time.   Do you like to go with your family on neighborhood bike rides? Hit the road and try different bike trails in your area.  

Schedule exercise into your day.  Treat your workout schedule like you would a doctor’s appointment or a date night.  Look at your daily schedule and find out where exercise will fit in. If you can’t carve out an hour block of time for exercise, try breaking it into chunks of time throughout the day; for example, in two half-hour or three 20-minute blocks.  Find ways to sneak exercise in during the rest of your day. Park your car further away from where you need to be. Take the stairs instead of the elevator.  Exercise is a personal commitment worth keeping.

Set goals.  Start with a long-term goal you have for yourself, for example, being able to complete a 5K race (3.1 miles).  Then work backwards to set short-term goals to aim for throughout your training that will help you stay motivated (for example, being able to complete a one-mile run).  Make sure these goals are SMART:  Specific, Measurable, Action-oriented, Realistic, and Time-based.

Reward yourself. When you meet a goal, reward yourself. Stay away from food rewards, but pick something that will make you happy and will keep you motivated to continue your program.

Tell a friend. Sharing your goals with a friend or a family member can not only help you stay on track by being accountable, but you just might motivate them to join you!

Talk to yourself.   If you’re tempted to skip an exercise session, remind yourself how good you feel after working out.  If you feel discouraged that a goal was missed, tell yourself you are still making time for exercise and you can re-adjust the goal.  Encourage yourself as much as you would encourage family or friends trying to reach the same goals.

Suzy Guttormson is a student in the Personal Fitness Trainer (PFT) program at Highline.