Expert Advice

Tired of the exercise "yo-yo", starting strong, then quitting after a couple of weeks? Here are the top 10 ways to keep you, and your exercise program, going strong.

1. Pace Yourself
If you haven't exercised in years your not alone. Starting slowly ensures that your body can become more fit without getting injured. And, you'll be more likely to stick with a workout that leaves you feeling energized, not fatigued from working too hard.

2. Set Realistic Goals, write them down, and check them off as you make your progress
Whether you want to lose 20 pounds, tone up for the summer or increase your flexibility or strength, write down exactly what you hope exercising will help you achieve. Then, keep track of your progress by keeping an exercise journal. Did your pants feel looser after the first month? Are you able to walk farther and faster? Writing down your achievements is a great way to see how far you've come, and get a little inspiration when you need it.

3. Be Patient
Remember that it will take time to achieve your fitness goals. Many people don't think about how long it took them to get out of shape, so when they don't see immediate results or the scale doesn't reflect immediate change they get discouraged and stop. Remember anything thats worth having is worth working for, and in order for real change its necessary to stay active and make lifestyle changes, not get instant gratification. On the contrary, studies have found that even moderate amounts of exercise can make a big difference in your health. And, in time, you will definitely see and feel a difference.
4. Find Fun Ways of Getting Fit

Exercise should be enjoyable. If it's not, you're not likely to keep doing it. There are so many ways to get exercise … Dancing, Yoga, Pilates, Strength Training, Aerobics, Pole Dancing, etc. As long as you keep a variety of activities, it's impossible to get bored. Make sure you consider your personality (Do you like to dance around and laugh and act silly, do you prefer quiet soothing music and meditation, Do you like to get sweaty and out of breath at the gym?) when choosing which types of workouts are best for you.

5. Cardio, Strength-Training, and Flexibility are equally important
The most motivating thing about exercising is seeing/feeling more in shape, more flexible, and more toned. The best way to achieve these things is to make sure you are getting a well rounded dose of all aspects of fitness. While doing some cardiovascular exercise, like dancing, will increase your stamina, strength training will help with your bone density, and, a new study found, can also help prevent weight gain in middle age. In fact, the study found that women who lifted weights just twice a week prevented or slowed "middle-aged spread." So be sure you are giving your body all the possible benefits exercise can provide by incorporating aerobic and weight-lifting activities into your routine.

Exercise should be FUN. If your workout routine is no longer exciting, spice things up by trying a new class or varying your activities from day to day.

6. Make Time For Yourself
Your workout time should be a set part of your day, for three to five days a week. If you don't schedule it in like any other task, it is way too easy, and tempting, to put it off. Studies have found that people who workout first thing in the morning are most likely to stick with it. But, most importantly, you should designate a time that works for you - whether it's in the morning, after work or during your lunch hour. Set aside the time, then don't even think about whether or not you'll workout -Just Do IT!!!

7. The Buddy System Works
A workout partner will help keep you motivated and your workouts regular … If you're supposed to meet at the gym, you can't very well cancel at the last minute. It can also be motivating to have someone to encourage you and talk with while exercising. ALSO, for those of you that are in a relationship studies have found when both partners start a fitness program, only 8 percent drop out, compared with 50 percent who start out alone. "That's a pretty remarkable result," and even more motivation to get your sweetheart off the couch.
8. Doing Other Healthy Things
Your workouts will be much more effective and enjoyable if you are feeling good, mentally and physically. That said, living a healthy lifestyle outside of exercising by eating a balanced diet, drinking lots of water, getting enough sleep and avoiding stress is essential to sticking with any fitness routine.

9. Have Fun
Exercising should be FUN. If you find that you're dreading your workouts, it's time to change your routine.

10. Reward Yourself
In order to keep fitness a part of your lifestyle, reward yourself for sticking to your routine. You may want to get a massage, buy yourself pretty new shoes, or a new outfit to reward your achievements each time you stick to your workout routine for 1 week. Remember to keep it positive -- Don't beat yourself if you skip a workout or two, instead just remind yourself how good it will feel when you get back on track.