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Set your first goal to be active.
Make an appointment with yourself to exercise. Then write it down. Focus on exercise you’ll do this week, not your long term goals.

Write it Down
Keeping an exercise journal or diary and recording what you did, how long for and how you felt can be great motivation. It will help you discover times when you could exercise and allow you to feel proud of what you have achieved.

Start Where You Are
Exercise doesn’t need to be expensive or elaborate. Look at what you do each day and you may already walk 15 minutes getting to the train station or walking the dog. Add another 5 minutes or walk at a faster pace.

Start Small
Exercise is not all or nothing. It is a continuum and a little is better than none. So don’t expect results overnight. Do aim to take small steps every day.

Set Weekly Goals
Check in with yourself each week by setting realistic goals. Plan to go faster, further or longer with your routine. Set nutrition goals such as eating five servings of fruit and vegetables each day. Your goal can be as simple as taking a daily 15 minute walk or as intense as completing your first marathon. Be realistic for you.

Find a Friend
Being accountable to someone else is a great way to keep going on a new exercise program. Let someone know of your plans and goals, even if you don’t exercise with them. It’ll be a great support when they ask how you are going.

Surround Yourself with Good Role Models
If you surround yourself with people who are healthy and active, odds are it will be easy for you to stay active too. Peer pressure is wonderful if you use it in positive ways!

Try Something New
Do you start a walking program and drop out after a few weeks? It mightn’t be the routine but the type of exercise you can’t stick with. Try a variety of activities to find one you really like and want to do long-term. Sign up for a yoga class or a snowboarding lesson. Try running or biking instead of walking, go with others or go alone, try exercising at different times. Keep your options open so exercise is never a chore. It should be fun and fulfilling!

Psychology of Exercise
Some people enjoy being distracted while exercising and others prefer to pay attention to how their body feels. Try both and see what works best for you. If you're new to exercise, being distracted by music, television, reading material, conversation or a personal trainer may help you stick with it. After you’ve been exercising a while pay attention to your body sensations. Athletes often focus on their breathing, cadence or body movement to stay focused.

Make Exercise a Priority
Be honest about what you really want and how much you are willing to work to make it happen. If your exercise plans and goals are at the bottom of your priority list, you will never reach them. You must believe your goals for them to happen. Do you talk about wanting to get active, but never actually do anything? Actions speak louder than words.

Make Exercise Part of Your Daily Routine
Don’t squeeze in more time for exercise. Look for ways you can add it to what you already do. Walk the dog, bike to the store or to work, do crunches or push-ups during commercials, pedal your exercise bike during your favourite TV show, meet friends for walking dates rather than dinner & drinks.