It's fairly simple to get started with a fitness routine. Sticking with it for the long term is what often trips us up. That stick-to-it-iveness is called exercise adherence, and it can be sabotaged by boredom, injuries, a lack of time, and a lack of results.
There are several strategies you can use to combat these challenges and boost your success at adherence to exercise. Try these tactics suggested by the American Council on Exercise and tailored for your needs as a parent.
Start with a Goal
Thinking about why you're starting an exercise routine will help you adhere to it. Do you want to run a race (charity fundraising events are great for motivation, and are often kid-friendly too), have more energy to play with your kids, shed some pounds, or learn something new? Keeping your goal in mind can help you overcome obstacles to exercise adherence, especially if you choose something specific and inspiring.
Don't Overreach
Trying to go from sedentary to superstar athlete too quickly is usually a recipe for failure (and even injury). Set smaller, manageable goals as steps to reach your ultimate dream. In other words, start with a 5K and work up to a marathon. Exercise adherence is a series of little victories that leads to a bigger one—improved health and fitness that lasts throughout your life.
Enlist Support
Pairing up with a friend or family member for workouts, or signing up for a group class, is often energizing and motivating; you don't want to let your fellow exercisers down. Even if they don't work out with you, involve your family members in your fitness plans and goals. This may mean asking your spouse and kids to cheer you on from the sidelines, or to take on some household responsibilities to free up more of your time for exercise.
Mix Things Up
If you've been unsuccessful with exercise adherence in the past, you may have bored yourself into giving up. When you change your workouts regularly, it's much easier to stick with them. It's safer and more fun too. Find fitness activities that make you laugh and try new things whenever you can. You can add variety during the course of a week, a month, or a longer term—whatever feels right to you.
Set a Schedule
While you don't want to regiment your exercise too strictly, you do want to create helpful habits. Starting your workouts at the same time each day can contribute to exercise adherence, as can matching up exercise opportunities with your regular schedule. For example: walk or bike the kids to school instead of driving them, set up a standing Saturday morning yoga date with a friend, or swim laps at the Y during your child's basketball practices.
