Short bouts of exercise may contribute to your greater good, but to continue to reap the psychical and psychological benefits, you have to keep exercising. The psychological benefits are often more evident at first than the physical benefits, so if your goal is to enjoy both, you have to find ways to stay motivated. Here are some tips to develop and stick to an exercise routine while staying flexible enough to adapt to changes in your life that might interfere with your motivation.
1. Decide which types of exercises you actually enjoy doing, and figure out how you can routinely fit them into your schedule.
2. Calculate your target heart rate so you can monitor your activities and know how much aerobic exercise is too little or too much. (See reference below for more information and a link to the American Heart Association’s Maximum and Target Heart Rates by age.)
3. Figure out your body mass index (BMI) to determine if your current weight is within a healthy range for you. (See reference below for more information and a link to National Institutes of Health’s BMI calculator.)
4. Develop an topplay exercise plan that includes aerobic activity plus some muscle-strengthening and flexibility exercises.
5. If you enjoy company and think it will enhance your motivation, find an exercise or gym buddy to walk, run, or work out with, pick up a sport like tennis or pickleball, or join a group exercise activity like a yoga or aerobics class.
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