Are you one of those many people who makes a New Year’s resolution to get more fit and then breaks it by February? You’re not alone! Why have you been unsuccessful so far at motivating yourself to exercise regularly? There are a lot of different reasons that affect your ability to follow through on your good intentions. The following tips are designed to help you lose all your excuses and started getting and staying more physically active.

Tip 1: Exercise will give you more energy, not make you tired all the time.
You may claim that you’re too tired to exercise. Actually, your lack of exercise may be responsible for making you feel that way. Even normally active individuals who take a few weeks off from exercise begin to feel more sluggish, lethargic, and unmotivated to exercise. Start standing up and moving around more frequently, and you’ll likely feel re-energized instead of drained.

Tip 2: Always have an exercise backup plan.
You may have great plans to exercise outdoors, but then the weather fails to cooperate. In that case, you may forego your exercise if you don’t already have a backup plan for being active, such as walking in the mall or doing an alternate activity like an exercise video at home that day. Plan ahead for contingencies.

Tip 3: If you don’t use it, you lose it.
Poor health is another major barrier to exercise participation, but not one that can’t be overcome. In fact, becoming more active actually improves your health in so many ways, even if it’s ailing. Age itself may be considered an exercise barrier. What you don’t use, you lose, though, so fight back and prevent some of the decline just by being physically active. Even engaging in physical activities around your home helps.

Tip 4: Make exercising as convenient as a drive-through.
Exercising can be inconvenient, especially when no parks, walking trails, fitness centers, or community recreational centers are near where you live or work. In that case, you may have to commit to dusting off that exercise equipment you have stashed away. If nothing else, use the time that you’re exercising at home to also watch your favorite TV show or catch up on your reading.

Tip 5: Exercise one step at a time.
The most common excuse for not exercising on a regular basis is lack of time, so stop thinking of exercise as only planned activities and instead simply try to move more all day long. For most people, the majority of their calorie use during the day comes from these types of unstructured activities rather than a formal exercise plan. If you need a visual reminder, wear an inexpensive pedometer as a simple way to motivate yourself to take those steps.

Tip 6: Check around for fun activities in your community.
Find out what exercise programs are located in your workplace or nearby in your community. Often times, groups of individuals walk together during lunch breaks, or you may be able to join a low-impact aerobics or other exercise class offered at your workplace or a nearby recreation center. How about taking up ballroom dancing or yoga classes? All activities count, and doing anything is better than doing nothing.

Tip 7: Adopt an exercise buddy.
You don’t have to exercise alone! Get yourself a reliable exercise buddy, and bring the whole family along (even the dog). An exercise buddy increases your likelihood of showing up and also makes your activities more fun. Having a good social network to support your exercise habit will help your adherence over the long run.

Tip 8: Reward your progress.
Who says that stickers and treats are just for kids? Keep track of your progress, and reward yourself. If you have already started an exercise program and are having trouble keeping it up, set realistic exercise goals or milestones to keep track of your hard work, and set up rewards for yourself when you meet them.

Tip 9: Put your exercise down on your calendar.
Actually schedule your exercise by writing it down in your schedule or calendar like you would for other appointments or activities. Break up your larger goals into stepping-stone goals, like smaller goals by the day, week, and month, and if you miss one of your goals, try to make the rest of them happen anyway.

Tip 10: Keep it fun, simple, and varied.
Most adults need for exercise to be fun, or they lose their motivation to do it over time. To prevent boredom, try varying your exercise frequently – both what you do and how hard or long you do it. Knowing that you don’t have to do the same workout day after day is very motivating. Occasionally work in activities that you truly enjoy, be it social dance or golf (as long as you walk and carry your own clubs).

Tip 11: Don’t make your workouts too hard.
Don’t start out exercising too intensely, or it will feel too hard, and you’ll quit doing it. If you can’t comfortably carry on a conversation with someone else while you are exercising, then you are working harder than you need to. Focus instead on exercising a little bit longer at a slower pace instead of burning yourself out.

Tip 12: If you fall off the wagon, get yourself back on, but start up slowly.
A short break from your normal routine – such as for vacations, illness or injuries, or other changes in your normal schedule – does not mean that you can’t start scheduling your physical activity back in again. You may need to begin or start back at a lower intensity to avoid burnout, muscle soreness, or even injury.

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