How can I make exercise a part of my regular routine?

1. Make everyday activities more active.

   Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker’s office instead of sending an email. Wash the car yourself. Park further away from your destination.

2. Find your reason why.

   For many people, an exercise program is all about losing weight. For others, it’s about becoming healthier to fight off disease. And for some, moving the body feels like therapy. Find your reason for why you do it. Then on hard days, when the last thing you want to do is move, dig into your reason and use it as motivation.

3. Find your exercise buddy.

   You’re less likely to ditch your workout if you know you’re meeting your friend at the gym. Finding someone to exercise with will help hold you accountable and chances are you’ll feel more committed.

4. Be active with friends and family.

   Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.

5. Keep track of your progress.

   Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.

6. Make exercise more fun.

   Try listening to music or watching TV while you exercise. Also, mix things up a little bit – if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.

7. Find activities that you can do even when the weather is bad.

   You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

8. Schedule it.

   Leaving your workout up to chance is never a good idea. Get a physical wall calendar and schedule a couple of days each week when they’re going to exercise.

9. Eat that frog first.

   Do it first thing in the morning when you wake up before your day gets busy. That way you get it out of your way and there is no time to overthink.

You can get exercise from the following activities:

• Walking 5km in 45 minutes
• Swimming 20 laps for 20 minutes
• Biking 8kms in 30 minutes
• Running 3km in 15 minutes
• Playing volleyball or tennis for 45 minutes
• Doing water aerobics for 30 minutes
• Playing basketball for 5 minutes
• Jumping rope for 15 minutes
• Walking stairs for 15 minutes
• Mopping the house for 20 minutes
• Gardening for 30 minutes
• Washing your car for 45 minutes
• Dancing for 30 minutes