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Your story is a very common one. Most people are too busy to exercise and when they do they try to make up for lost time, often causing pain or injury, discouraging them from even having another go at it.

The most important attitude when beginning an exercise program is to have a long-term view. Recognize that it may take some time, but your most important objective should be to actually get yourself into a regular routine of exercising at least 3-4 times per week.

Set attainable goals – begin by focusing on short-term, attainable goals. If you can walk 5 minutes at 3MPH on a treadmill without rest, aim to walk 7 minutes at the same speed within a week. If you can jog for 5 minutes, attempt to get to 10 minutes within 2 weeks and gradually progress from there.

Don’t overdo it – in physical therapy we often see people who injure themselves attempting to do what they used to be able to do when they worked out. Ease your way back into a program and don’t try to make up for years of the coach potato lifestyle in 1 workout.

Dress for success – wear exercise attire to get yourself in the mood to work out and always wear training footwear to prevent leg and back injuries

Who’s your buddy? – one surefire way to become accountable and increase your likelihood of sticking to an exercise program is to have a reliable, enthusiastic exercise partner to exercise with

Eat well – improving your diet by limiting sugars, fats, and overall calorie intake will improve your energy and increase your likelihood of losing weight along with exercise

Stay hydrated – the single most important factor in endurance, energy, and nutrition is water. During warm weather months we lose fluids through perspiration and when it’s colder we burn off fluids in an attempt to maintain a normal body temperature. Year round, water helps regulate each of our bodily functions.

Set a schedule – the biggest excuse most people have for not exercising is that they don’t have the time. If you schedule a particular time, several days a week – Monday/Wednesday/Friday at 7AM for example – you’ll make sure you get yourself there.

Exercise for fun – too many people consider exercise to be a chore. By regularly changing your program, cross-training, and playing sports, exercise can be fun and you’ll be more likely to continue

Aim high  – in addition to setting short-term goals, set several lofty long-term health goals such as: lose 10 pounds or more, run a 10K race, or be able to walk up a flight of stairs without being short of breath.

Learn how to exercise safely – read a book, learn from a friend, or speak with a professional. Either way, exercise safely. Learn how to stretch, lift, and how to jog with good technique in order to minimize your risk of injury and prolong your exercise program

Get in the mood – some people listen to music, other prefer silence or the sound of nature

Get a trainer or go to a physical therapist - every individual is different and a good trainer or PT will perform a thorough evaluation and create a personalized program to help you attain all of your goals.

For additional information, visit www.wspt.org or contact me directly at dseid@wspt.org