Stick with your workout

Fitness expert Liz Neporent gives advice on how to stick to your workout routine in that tricky first month

Because I’ve been getting a lot of questions about starting a workout programme and – more importantly – sticking with a workout programme, I’ve decided to give you a step-by-step plan to follow. Research has shown that the first month of exercise is make-or-break time. If you can get through just 30 days without giving in to your old, inactive lifestyle, you’re on your way to developing a good exercise habit.

This schedule will provide the guidance and structure you need to get through that first month. Good luck!

Day 1-7: Add activity
Do anything and everything that constitutes movement and activity without worrying about timing it or measuring it. Anything goes.

  • Bypass the lift and take the stairs
  • Get off the train one stop early and walk the rest of the way
  • Take a walk with your kids
  • Play chase and fetch with the dog

Aim to increase your activity to four out of seven days. (Hint: This is a good habit to get into whether you’re a regular exerciser or not.)

Day 8: Make a list
Write down your personal reasons for wanting to exercise. What’s in it for you? What are your goals? Make them as detailed and specific as possible. (Saying you want to lose weight is good; saying you’re at 28 per cent body fat and would like to get to 24 per cent is even better.) Put this list on your fridge, your mirror, your pillow – anywhere you are likely to see it often. Every time you read the words you’ve written, it’ll remind you why you want to get in shape, and you’ll feel inspired.

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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