Don't let your new year's resolution to work out more fizzle by February. Instead, use our tips that will let you easily set up an exercise routine that you can stick with throughout the whole year.

The road to hell is paved with good intentions. This proverb or idiom is especially true when it comes to setting a new year's resolution to work out or exercise more. Gyms tend to see a huge spike of people in January, only to see their numbers drop down to normal levels when February rolls around. 

If you're serious about setting up an exercise routine that you can stick with until the ball next drops in 2022, then we have the tips to help you do so below.

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How You Can Easily Start an Exercise Routine and Stick With It

Whether you want to lose weight or just get in better shape, the resolution to exercise more is a noble one. It signals you're putting your physical and mental health first, which is how you should frame this sort of decision. But instituting and sticking with a workout routine can be difficult. Luckily, we have the tips you need to know to make both easy to do.

Begin Small and Build Progress

If you put in place the goal to start exercising for at least 30 minutes a day four times a week, that's a great idea. How likely are you to meet that goal, though? Only you know the answer to that question, but it's important to note that the more lofty a goal is, the more likely you are to fail at it. This can lead to discouragement and negative thoughts, setting you up for failure before you even begin. Instead, try to start with a more achievable goal so you can improve your self-confidence. Once that goal becomes too easy, feel free to make ones that are more challenging.

Use Triggers to Make Exercising Automatic

One of the best-kept secrets of habitual exercisers is that they use triggers — or reminders — to kickstart their workout routines. Studies have actually shown that the people who exercise most consistently rely heavily on these devices. So, what is a trigger? It's anything that reminds or 'triggers' you to get your exercise on. It helps make your workout routine automatic, so there's no thinking involved. Some examples include using an alarm to signal it's time for your daily walk, having your shoes right by your bed to remind you to hit the treadmill, and so on.

Don't Forget to Treat Yourself

Exercise is hard work. You need to reward yourself for hitting your goals and following through with your workouts. While physical activity brings with it plenty of long-term rewards such as better sleep, increased energy, and improved health, you also need some short-term treats for doing what you set out to do. Just make sure all your rewards don't centre around food, otherwise your weight loss or fitness goals will be harder to achieve. Rewards can be as simple as having a nice long bath after a particularly hard workout or buying that piece of clothing you've had your mind on for a while. Try to match your rewards with the magnitude of each goal you've accomplished too.

Find Exercises That Make You Happy and Confident

If you don't enjoy the activities or exercises you're doing, it's going to be harder to stick with them. That's why you should search out some workouts that make you feel confident and happy while you're completing them. Not everyone is built to run endlessly and lift weights. With everything going on right now, there are plenty of free online activities that you can try out. Maybe you've always wanted to give barre or pilates a try but have been too embarrassed or nervous to attend a class. Find a beginner's video online and give them a go from the comfort and privacy of your own home!


Don't Be Too Hard on Yourself

There will undoubtedly come a time when you are unable to meet your exercise goals. Don't be too hard on yourself when this happens. Instead of ruminating on the failure, refocus yourself and break down what went wrong for you to come up short. Are your goals too ambitious? Were there other things going on in your life that made exercising that week too difficult? Whatever the barrier was, don't spend too long thinking about it. Just get yourself back on track and vow to do better each proceeding week. Personal well-being is a lifelong pursuit, one bad week shouldn't cause you to despair too much or give up on your long-term goals. 

If you find yourself needing some extra motivation or accountability, be sure to contact us today. Our online personal training is completely tailored to you and your specific goals and features weekly check-ins to make sure everything is progressing as planned.

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To find out more about our personal training programs and weight loss clinic — and how our personal trainers can help keep you fit, healthy, and happy even during these difficult times — contact us at 403-612-3538 or fill in our online contact form.

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Q: What should my exercise routine be?

It depends on your age and fitness level, but generally speaking, you want to aim for 150 minutes of aerobic exercise per week along with two or more strength training sessions a week. Be sure to give yourself 48 hours between strength sessions to allow enough time for your muscles to recover.

Q: Is it bad to exercise every day?

If you aren't exerting yourself too strenuously or exercising compulsively, then it's fine to work out every day. Just make sure you give the muscles you worked out the day before enough time to recover and you should be fine.

Q: Should I do cardio every day?

There are no hard and fast rules when it comes to limiting cardio exercise. If you're the type of person who pushes themselves extremely hard though, you may want to take a day or two off each week to give your body a chance to recuperate.

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