Make it an event

Look at your exercise as an investment.  Set aside at least three unchangeable times a week, and look for another couple when you can.   Early mornings can be great – it’s easier to roll out of bed and leap onto a treadmill or bench than it is to get to a gym (in most cases!).  Evening sessions can be a real wind-down - a time to separate yourself from the day – and they can displace less desirable activities such as consuming stuff and/or killing time in front of the TV.

And many of us can find a space a time or two in the weekend, and if you’re really serious about achieving your goals, you’ll make time to exercise.

Try music as an accompaniment, or TV, or a DVD.  If you’re using free weights or gym balls, though, you may wish to concentrate on the activity and your form, so TV mightn’t help.

And remember this:

It's easier to act your way into being motivated than to wait around for motivation to turn up.  How many times have you been encouraged (pushed!) into something that didn't attract you, only to later find it was a great idea with unanticipated outcomes?  This is how we get out of a rut.   (Before a big wheel comes down it!)

Make it easy to start

Have your gear ready to go.  For instance, pack your gym gear.  Or a treadmill ready to go in one movement (platform lowered), plug it in, and turn it on.

A bench should similarly take a moment to get in place.  Dumbbells should be handy, not under three suitcases in the garage.  Same with a gym ball. 

You do need a little space.  Without it you’re uncomfortable at best and physically inhibited at worst.

With a bench, weights and gym ball you need about eight-plus feet square to be comfortable.  And if you’re using a piece of cardio gear (treadmill, exercycle etc) you need to have a better view than a wall two feet away.  (Some people don’t mind though).

Exercise with a friend

If you have a neighbour or friend that lives close by then why not exercise together?  Take it in turns to go to each other’s house or go for a jog outdoors or perhaps a power walk.  Working out with a friend makes the exercise session a social occasion as well.

Concentrate when necessary

Strength, balance and coordination exercises need it – to get your form (technique) right – and to put in the best effort.  Wherever you are, be there!  Concentration on your exercise will relax you for later stuff.

Get a plastic sleeve to keep your exercise programmes in (stationers have them).  Keeps them free from perspiration, and minimizes tears and creases.

Enjoy a rest afterwards

Many people stay with the buzz and don’t stop after exercise, but some savour an absolute break.  Lie down for 15 minutes.  It completes the stress-buster of exercise.

Goals….  Make it easy on yourself

Many studies have shown that people very often have unrealistic expectations about personal physical goals.  For example, in one survey, a 31% weight loss would make a dieter “happy”, and a 15.7% loss would be “disappointing”.  Crazy!  We sometimes set ourselves up to fail!

What’s wrong with a 4-5% strength or fitness improvement per month (1% per week, say) when you look at it over a longer period?   What’s a half-kilo a week in weight loss, added up?  More than 12 kilos in six months.

When you start, you don’t even need absolute goals.   Just aim for 20 minutes cardio, and/or 3 sets of ten repetitions with just a little stress on the exercises in your plan.  And when you do get to hit ‘em hard, small increments get you a long way, avoid injury, and feel good.

List and read your reasons for exercise every day

Pick the ones that really count to you; the ones that really get you going!  As you may know, one difference between people who achieve things and those who don’t, is having a list of goals, and very often what makes big achievers is that they actually read and develop the list frequently!

(Feeling listless? Make a list!)

Some of them may be:

• To lose weight, or assist in a weight loss plan
• To reduce stress, improve sleep
• To increase general energy
• To perform better at a particular activity, or sport
• To slow the effects of aging, or manage and recover from illness
• To improve cardiovascular fitness
• To improve your muscle tone
• To enhance the overall quality of life
• To have a better feeling of wellbeing