Stick with your workout

Also make a list of obstacles you need to overcome, such as time constraints, family obligations, lack of space and so on. Then list possible ways past those barriers. For instance, if lack of time is a problem for you (the number-one reason people give for not working out), then look for three 10-minute breaks in your day where you could squeeze in a brisk walk, some calisthenics or other form of exercise.

Day 9-15: Do the minimum
Try to do a moderate aerobic workout at least twice this week. Go to the gym and get on the stepper, pop in an exercise video or go outside for a walk. Aim for at least 30 minutes of activity that leaves you feeling slightly breathy, but not completely breathless. It’s OK to break it up into two or three mini-exercise sessions.

Day 16-30: Fine tune
Add in an extra day of exercise so that you’re now doing three sessions a week for the entire two weeks. This is a good time to begin keeping an exercise diary so you’ll have a permanent record of your accomplishments and a blueprint for your success. You may want to consider getting a fitness evaluation by an expert such as a trainer or exercise physiologist. This will help you focus on your goals and develop a programme that’s specifically geared toward reaching those goals.

Day 31 and beyond: Celebrate
Well done! You’ve made it through the first 30 days of the new you. It only gets easier from here. Take a moment to acknowledge your accomplishments. Recognise all of your improvements. Have you lost weight? Do you feel better? Are those stairs getting easier to climb? Consider each small improvement a victory. If those three 30-minute workouts a week are working for you, don’t mess with success. If not, consider increasing the time, difficulty or frequency of your workouts. If you find yourself getting bored, try some different fitness activities. Be creative, adaptable and patient, and you’re bound to stick with it.

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