"GET WITH THE PROGRAM"

The four keys to sticking with your exercise plan

Why do 50% of the people who start exercise programs drop out before realizing the health benefits they were looking for? Here are the four keys to seeing the results you want and avoiding the exercise blues for lasting results.

Have fun

Choose an activity that itself is satisfying, not just for the benefits it promises. You'll be more likely to stick with it after the newness has worn off. Emphasize the "want" rather than "should" in your choices of activity. Satisfaction comes from achieving a level of competence, or from simply performing the activity.

Find a friend

It's okay to grit your teeth and be determined to do it on your own, but the support network is important, whether it's at home, in the exercise class or in the work environment. To keep your progress consistent, be accountable to a friend. Your friend will encourage you to continue when you don't feel like it.

Write it down

Knowing exactly how much exercise you are getting as well as how often makes it harder to slack off. Without a record, it is easy to overestimate your activity level and to let other things interfere.

Make it important

People who make the exercise a priority rather than an "add-on" are likely to integrate it into their lives and keep it there. Having a regular workout time also helps. A flexible workout schedule often backfires--once a person has missed one session, it's easier to miss others.