How to Make Your Exercise Plan a Habit

View your exercise sessions as unbreakable appointments.

Set yourself up to succeed. Whether you want to lose or maintain your weight, you need a plan. Consult your doctor for advice, design a fitness routine you'll enjoy and plan weekly workout sessions. Find ways to motivate yourself if you start slipping back into your couch potato habits. Get plenty of rest and follow a healthy diet so you have the energy to complete your workouts.

Things You'll Need

• Journal

Instructions

1. Use a journal to track your progress. Jot down the date, length of your workout and type of workout. Include your daily calories from food and beverages, as well as how you feel. Use your journal to spot -- and eliminate -- habits that derail your fitness program.

2. Recruit a friend or family member to your cause. In addition to holding you accountable so you're less likely to skip a workout, a workout partner makes exercise more fun.

3. Block off specific times and days for your fitness routine. Follow this schedule every week.

4. Vary your routine to keep it interesting. Take yoga, Pilates or dance classes; go running or walking; lift weights; ride your bike; or sign up for intramural sports.

5. Set small, realistic goals. Reward yourself when you reach a milestone. Go to a movie, buy a book or treat yourself to a new piece of clothing. Don't reward yourself with food. Start working toward your next goal and reward.

Tips & Warnings

• A habit is a hard thing to break. Make an exercise plan a habit and it will become part of everyday life, something you look forward to instead of dreading it.

References

• Weight Watchers; How to Make Exercise a Habit; Melissa Speri; 2011
• Weight-control Information Network; Changing Your Habits: Steps to Better Health; May 2008
• Mayo Clinic; 10 Ways to Make Healthy Habits Stick; January 2011