Trying to achieve fitness goals can be challenging. Most people know they need to exercise more, yet some have difficulty committing to a consistent routine. Constantly starting and stopping your exercise routine can become frustrating and make you feel discouraged. No single routine works for everyone and you may find yourself going through a process of trial and error until you find your happy medium.

Psychology Behind Exercise…

When someone is planning to better their health through consistent exercise, they are in the process of behavioral change. One of the best ways to address change is through the 6 stages of change aka the transtheoretical model.

• Stage 1 (Precontemplation): no intention to take action in the next 6 months
• Stage 2 (Contemplation): intends to take action within the next 6 months; most people do not make it past this stage
• Stage 3 (Preparation): intends to take action within the next 30 days
• Stage 4 (Action): changed overt behavior for less than 6 months; review your progress for motivation
• Stage 5 (Maintenance): changed overt behavior for more than 6 months
• Stage 6 (Relapse): reverting back to old behavior; try starting over with the preparation, action, or maintenance stages

Reasons For Not Maintaining an Exercise Routine…

• Lack of time: Assess your daily routine and What things can be shifted or dropped from your day while you work to prioritize your wellness? Can you fit in twenty minutes in the morning and twenty at night? Add some movement while you watch TV in the evening instead of laying on the couch. Exercise doesn’t have to be a big event!
• Setting unrealistic expectations: Many people set unattainable goals when they start a new exercise This can lead to disappointment and frustration at unmet goals. Start small and build up! Success breeds more success.
• Lack of Motivation: Choose to “show up” even when you don’t feel like it. Everyone has days where they are less motivated or more Sometimes if you just show up and begin, then the energy comes. Other days you go home early and try again the next day. That’s ok!

How To Stay Consistent…

• Commit to a schedule: Find consistent days and times that work for your schedule and aim for 150 minutes in a This can be broken into 30-50 minute bouts, 3-5 days a week.
• Take your time: It’s okay to go at your own pace. Listen to your body, it is normal to have muscle soreness after a Pushing yourself past your limit can lead to increased chances of injury and pain.
• Rotate your routine: Give sore body parts time to recover, change up the way you challenge your muscle groups to maximize benefit, and try new activities to help prevent burn out.

References

 Cherry, Kendra. “The 6 Stages of Behavior Change.” Verywell Mind, 19 December 2022, https://www.verywellmind.com/the-stages-of-change-2794868.

Waehner, Paige. “Why Is It so Hard for You to Exercise?” Verywell Fit, 10 March 2022, https://www.verywellfit.com/why-is-it-so-hard-for-me-to-exercise-1231406.