Expert Tips and Tricks to Exercise More
Most of us know we should be exercising more—whether it’s for better health, more energy, or simply to feel stronger in our day-to-day lives. But, between busy schedules, unrealistic expectations, and that ever-fading motivation, turning good intentions into consistent action can feel like an uphill battle.
The good news? With the right mindset and a few practical strategies, building a sustainable workout routine is more achievable than you might think. Andy Saul, Certified Wellness Practitioner with Stoughton Health, offers some tips and tricks to help you set realistic fitness goals and actually stick to them.
Simple Strategies to Get Moving More
Staying motivated to move more can be tough—especially when time is limited. The key is to get creative with your daily routine. Start small by taking five-minute movement breaks during the day, like going for a quick walk or doing simple exercises in your office. You can also park farther from your destination to sneak in extra steps.
Opt for stairs over elevators when it’s safe to do so, and make the most of idle moments—like stretching while watching TV or doing bodyweight exercises while brushing your teeth. These small changes can add up and help make movement a natural part of your day.
“Consistency is key. It doesn’t need to be an hour long workout at the gym. It really can be a small change that leads to a big result over time,” assures Saul.
Focus on Progress Over Perfection
Starting a new fitness routine can feel overwhelming, but remember: Everyone starts somewhere. Focus on your own journey, set realistic goals, and don’t let feelings of intimidation hold you back. If you’re not currently exercising, jumping into five workouts a week isn’t realistic. Instead, begin with low-impact activities like walking, stretching, or chair exercises.
If the gym feels intimidating, that’s okay. Look for a space where you feel comfortable or bring a friend along for support and motivation. The key is to start where you are and build from there, at your own pace. Saul urges individuals to focus on progress over perfection.
“We have this all-or-nothing mindset. But, when it comes to exercise it doesn’t have to be all or nothing. If you set a goal to exercise three days a week for 15 minutes a day, and you only get two days a week, that’s okay. The next week, try to get that three again,” he suggests. “Most importantly, try to really focus on you instead of comparing yourself to others. It’s really your own journey, and it’s going to be a little bit difficult to start that new routine. Don’t be intimidated by that. I really, really encourage people to just take it one step at a time.”
SMART Goals for Better Physical and Mental Health
A well-rounded wellness plan is key because physical activity doesn’t just benefit your body—it supports your mental and social well-being too. Moving your body can help clear your mind, ease stress, and even boost your mood. Exercising with others, whether it’s a workout buddy or a group class, can also keep you motivated and connected. And while exercise might not sound relaxing at first, the more consistently you do it, the more you’ll notice its calming, restorative effects over time.
Also, setting SMART goals—specific, measurable, achievable, relevant, and time-bound—can make a big difference in building a consistent fitness routine. Instead of vague goals like “I want to exercise more,” a SMART goal would be: “I will walk for 20 minutes, three days a week.”
It’s specific and measurable, so you know exactly what success looks like. It’s achievable—something you can realistically commit to. It’s relevant when tied to a personal reason, like improving heart health or lowering blood pressure. And, it’s time-bound, with a clear deadline to track progress, like aiming to build up to four days a week by the end of the month.
“Staying motivated is easier when finding what works for you. That next smallest step is something I talk to people about quite often. For some people, the next smallest step might simply be to put on a different pair of shoes and walk out the door. They don’t need to go to the gym. They don’t need to actually go for that walk or get in the car,” notes Saul. “But, simply putting on a different pair of shoes and stepping out the door three days a week can lead to the start of something new, start of a new habit.”
Tips for Overcoming Barriers to Exercise
One of the most common barriers to exercise is time—but even short bursts of movement, like a five-minute walk, can make a difference. You don’t need a gym membership or fancy equipment to get active; simple items like a chair, water bottles, or just your own body weight can be enough. When it comes to guidelines, adults should aim for 150 minutes of moderate-intensity activity per week (about 30 minutes, five days a week), plus two days of muscle-strengthening exercises. The key is to start small, use what you have, and build consistency over time.
Another obstacle to overcome exists among people living in states where winter is cold, snowy, and dark. Safety is of utmost importance. Saul suggests walking in indoor spaces, such as a mall. It’s also helpful to dress in layers when exercising outside. Make sure steps, sidewalks, and driveways are salted so as to reduce the risk of a slip and fall. Investing in some simple equipment, such as resistance bands (which are very affordable), provides an option for strength training in the home.
Finally, if you’re a person who doesn’t perform well without being held accountable, Saul says there are plenty of ways to mitigate that. “If anyone needs a bit of extra support, or they want to bounce ideas off me, or they just need some more encouragement, accountability, and motivation, they can call me directly to sign up for a coaching session with me,” he shares. “But again, take it slow, set realistic goals for yourself, and reach out to somebody if you truly do need support.”
Contact
Andy Saul can be reached at 608-877-3485.
