It’s that time of the year again. Everyone is making a list of things they hope to be able to do beter in the coming year. On the top of many people’s list is the desire to be intentional about physical activity and to do so on a more regular basis. Starting engaging in daily exercise is easier than keeping up the flame and continuing. Most individuals have had an experience where they began exercising but within a few weeks the flame burnt out. Here are a few tips on how to keep the candle of daily exercising burning.

Start Gradually
Do not bite more than you can chew. Do not attempt to run a half marathon when you have not been running 2 kilometers daily. Begin from where you are add to the minutes and distance bi-weekly. One does not have to break their bodies in order to build them.

Mix Things Up
Do more than one form of exercise. Yes, you may want to focus on being a better runner, a better cyclists or better dancer. But doing the same activity over and over can lead to monotony and a loss of interest. Have days when you do a different type of exercise. Even within the same exercise, mix things up, varitey keeps us interested in what we do – so try a different route, switch up the pace, or set a new goal and it can keep you going.

Have an Exercise Partner
There is wisdom in the African proverb that says, “if you want to go fast, go alone. If you want to go further, go with others.” Those who have peers they exercise with are more likely to stick to their exercise routine. Having an exercise buddy motivates you on days when you feel like you cannot go on, it can also potentially challenges you to greater achievement.

Be Realistic
Do not come from that run and jump onto the bathroom scale and expect to see a difference after a few days of exercise. There is no magic bullet when it comes to accomplishing positive outcomes of regular exercise. Be kind to yourself. Set goals that are specific, attainable and importantly realistic.

Track Progress
The fruit of setting specific, attainable and realistic goals is tracking progress. Use a journal, fitness watch or smartphone application to track progress and celebrate your victories. Information such as the minutes you have exercised, your heart rate during the activity, how frequently you have exercised, weight changes per couple of weeks, and your overall mood are all useful indicators for measuring progress.

So go out there and fearlessly set your goal to be physically active and hopefully this time stick to it. If for some reason you fall off the wagon – do not wallow in self pity, forgive yourself and start again; this time come back stronger than you have ever been before. Yes, you can choose to be healthy today