How to Exercise Regularly

It is so easy to make excuses not to exercise. Tired. Busy. Kids. Partners. Work. Not motivated. You can focus on your diet, do Weight Watchers or count your calories and see a few pounds come off but really, if you’re not doing the exercise component as well, the weight isn’t going to come off or stay off. It takes work to lose weight. We can do the bare minimum of each but we’re cheating ourselves of our health.

I made a lot of excuses as to why I wasn’t losing weight (or why I was gaining so much) but in reality it was because I laid on my couch instead of moving my body. I hated sports, I disliked exercise, but eventually I found that I loved it. I loved how it made me feel. I loved feeling strong. It gave me energy I never had before.

There are a lot of evenings when I’m burned out, exhausted; I didn’t sleep well the night before, I had a crappy day…lots of things that wear me down and make me NOT want to go to the gym. But I always always feel a million times better going!

How to Exercise Regularly

1. Pat yourself on the back for your small efforts. You may not run a marathon your first day running, but celebrate the small achievements you make in your journey to become fit.

2. Exercise on Mondays. Starting your week out right gets you in the habit of going to the gym. And it makes it harder to make excuses NOT to go if you just get it out of the way.  (I rarely exercise on Mondays because I’ve usually worked out all weekend long.)

3. Set up a workout schedule so that you are exercising at least 3 or 4 days a week to start. Getting into the habit of this will make is easy to stick with it. Eventually add another day.

4. Don’t take multiple Rest Days in a row (unless you are injured). Taking a few days off leads to another few days leads to…no more sweat sessions. And it is HARD to get back on that wagon.  Stay consistent!

5. Join a group or class that meets once or twice a week. It also helps if you have friends in the class with you. Social time + sweat time = a fun workout.

6. Pick a sport that you like and will enjoy doing. Mine was swimming!

7. Exercise in the morning. Sometimes getting the workout done right away is a better schedule to have. It’s often easy to make excuses why you can’t exercise after work — laundry, you’re tired, it was a hard day at the office, you want to see friends, happy hours…(I am so not a morning person and I prefer to workout at night, that works for me.)

8. Train for something. Sign up for a 5k and start working toward that goal. It’s so much easier to stay on track with something specific in mind with a specific date.

9. Do it with a partner. Having a significant other or friend workout or train for an event with you makes it fun and easier to stay committed. Choose your partner wisely–someone who motivates and pushes, not someone that convinces you to go out for Starbucks instead of going to the gym!

10. It doesn’t have to happen in the gym. Just because you don’t have a gym membership, doesn’t mean you can’t be active! There are tons of ways to get fit at home.

There is always time in the day to find a way to be active, we just have to be smart and efficient about it. You will be amazed to see what kind of progress you can make with consistent exercise.

QUESTION: How do you exercise consistently? Any tips?

Author: Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and

11 thoughts on “How to Exercise Regularly”

  1. I kind of disagree with not taking more than one rest day in a row–I usually take my full weekend off, and it refreshes me and makes me excited to get back to the gym!

    This is kind of a spin-off of #1, but reward the effort, not the results. Don’t say “I’ll buy myself a new heart rate monitor if I lose ten pounds,” say, “I’ll buy myself a new heart rate monitor if I go to the gym ten times in two weeks.”
    Brie @ Brie Fit recently posted..Pack it up

    1. Everyone is different. I split up my rest days because I found myself performing better that way. But some people could struggle getting back to the gym after taking 2, 3, 4 days off…

      I agree with the reward systems. I also see people reward themselves with food. Not a good idea, either.

  2. I really struggle with this as well! It seems for a few weeks I will go regularly, then find some excuse not to go. I do agree with you that it seems like if I skip a few days, that leads to a few skipped weeks. Thanks for the tips!

  3. I challenged myself to walk 150 miles in 15 weeks. This challenge has made me want to walk more. I have been walking on my treadmill regualrly for a few weeks now and I have noticed it is like an addiction. I want to work out and get all sweaty – It makes me feel great afterward! I know I am working toward a goal and that helps a lot. If you challenge yourself find a person or persons who is willing to keep track so you are accountable or even someone who wants to do it with you.
    Ashlee recently posted..OMG 30 Pounds!

    1. That’s a great goal! Having a goal is a HUGE motivation. It worked wonders for me. It could be a specific goal, or a date, or event. Something that gives us that extra push…

  4. Great timely post for me as I HAVE to get back into exercise. That’s the only way I’m going to be able to keep off the weight.

    My plan is to get to the gym and when I don’t get to the gym I will do a video at home. Start small and build up. Make it part of my day again. 🙂 NO EXCUSES!

  5. I try to exercise 6 days a week, and usually take Sunday’s off. I was doing really well with getting up at 5 am to go to the gym, but once it got colder, it’s been getting harder to get out of bed in the morning to do it! I’ve been going more after school, but I have to say my heart it isn’t quite in it, and I really have to talk myself into going. I’ve been thinking for a long time that I need to try doing a class to maybe help with some motivation, but I’ve been a bit too chicken to try one– I’m not the most coordinated person!

    1. I’ve never been a morning person and have always struggled with morning workouts. But the darkness and cold definitely don’t help. As for being coordinated, don’t let that discourage you!!! I am THE most uncoordinated person on the planet and yet I can take SOME classes. My suggestion is to try the Spin or yoga/pilates class. Those are easier for us uncoordinated folks, I think. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge