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10 Easy Ways to Make Exercise a Habit

Try these tricks to become one of the fitness faithful

Let's face it: it's not all that difficult to start a fitness routine. After all, most of us have done it more than once.

The trouble, of course, comes with sticking with it. All too often, our initial enthusiasm and energy wanes, we get distracted by other things going on in our lives, or we don't think we're seeing results quickly enough -- and we throw in the towel.

Yet many people do manage to hang in there, and would no sooner skip their regular workout than their morning shower. What's their secret?

A recent study by researcher Diane Klein, PhD, shed some light on the subject. Long-term exercisers (who had been working out for an average of 13 years) were asked to rank what motivated them to keep up with their regimes.

Their answers might surprise you. The exercisers were not as concerned with powerful pecs and awesome abs as they were with feeling good and being healthy.

Here's how the study participants ranked their motivators:

Fitness

Feelings of well-being

Pep and energy

Enjoyment of the exercise

Making exercise a priority

Sleeping better

Feeling alert

Being relaxed

Weight management

Appearance

So, once you have your priorities in the right place, how can you become one of the fitness faithful?

WebMD has compiled 10 tips for making fitness a habit in your life. To create the list, we sought the help of Klein, along with long-term fitness buff Roy Stevens and his wife, Wanda, who is transforming her hit-and-miss exercise schedule into an almost-daily habit.

1. Do a variety of activities you enjoy. And remember, there's no rule that says you have to go to a gym or buy equipment.

"We've shifted our perceptions from regimented exercise to physical activity," says Klein, assistant professor of exercise, sports and leisure studies, and director of gerontology at the University of Tennessee, Knoxville.

Having a variety of activities -- weight lifting, walking, running, tennis, cycling, aerobics classes -- will ensure that you can do something regardless of the weather or time of day.

2. Commit to another person. "The social aspect of exercise is important for me," says Wanda Stevens, a stay-at-home mom in Austin, Texas. "I'll let myself off, but if I've agreed to walk with a friend after dinner, I won't let them down."

She is six weeks into an exercise program, thanks in part to her husband's support. Roy Stevens, who works as a management consultant, has become her "in-house personal trainer." They work out together every morning, doing a combination of aerobics, strength training, Tae Bo, and stretching. If he's out of town, he gives her a wake-up call, and she takes the dog for a walk.

3. Make exercise a priority. "It has to be a non-negotiable,"

Eating Essentials

Time to make some changes in your diet? Learn all about the food guide pyramid, remarkable vitamins, the best super foods, calorie requirements, and more.

Balancing Act

Climbing to the Top of the Food Pyramid. The new food pyramid gives you the best choices for your busy lifestyle. Learn why getting closer to the guidelines is a good step in the right direction.

Whole Grains: We’re Not Talking Cardboard.  How to select whole-grain foods packed with fiber and vitamins, plus easy ways to fit more whole grains into your diet.

Vegetables: Going Green, Red, and Orange Discover more about vegetables -- from dark green to orange to starchy. Find out how many vegetable servings you and your family need each day.

Fruit: From Apples to Watermelon. Learn all about fruits, how many servings you need daily, and what fruits can do to boost your health.

Meats and Beans: Not Your Mama’s Protein. Discover the different types of protein foods included in the meats and beans group. Find out how much you need daily from this group depending on your age, sex, and physical activity.

Milk, Yogurt and Cheese: Dairy Is Your Friend. Learn about the different types of dairy products that are high in calcium and low in fat. Discover how many servings you and your family need each day.

Oils: The Good and the Bad

Find out if you are eating healthy fats or unhealthy fats. Learn more about healthy oils and how many servings you need daily.

Eating by the New Food Guide Pyramid. Learn all about the different food groups and calorie and portion sizes you and your family need each day.

A. Vitamins

The Facts About Vitamins. From A to zinc, discover all the remarkable vitamins that can boost wellness and help you feel great.

Essential Vitamins for Women at Every Age. Learn more about essential vitamins women need to stay well. Find out if you’re getting all the necessary vitamins for your age and stage of life.

Vitamins and Minerals: Best Food Sources. Discover why whole foods are excellent sources of vitamins, minerals, and other key nutrients for good health.

Antioxidants and Your Immune System: Super Foods for Optimal Health Learn about antioxidant powerhouses and how these immune-boosting foods keep you well.

B. Necessary Nutrients

7  Nutrients Your Diet May Be Missing  Is your diet be missing these seven essential nutrients? Find   out now.

10  Everyday Super Foods

Try these 10 super foods that are easy to eat and packed with multiple nutrients to help you stay healthy.

The Wonders of Water. Learn how much water is necessary each day for good health and how many common foods such as apples and yogurt are mostly water.

Good Fat, Bad Fat: The Facts About Omega-3. Discover all about the health benefits of omega-3 fatty acids and why these good fats should be added to your daily diet.

C. Mealtime Strategies

Breakfast: The Most Important Meal of the Day. Discover how breakfast can make the difference in learning at school, productivity at work, and how well you stick with your diet.

Brown Bag Lunches That Make the Grade. Bored with brown bag lunches? Learn how to move beyond PB&J, so lunchtime becomes a gourmet feast without a lot of work.

What’s for Dinner? Quick and Easy Option. Want yummy dinners but have no time to cook? Take a few minutes to learn about quick and easy mealtime options.

Tips for Eating at Work. Discover seven tips for eating at work that can improve your desk-dining experience.