Exercise is not an all or none endeavour, it is a continuum. Don’t expect results overnight but start the journey to wellness at a pace that will be suitable for your health status, lifestyle restraints and limitations. Very importantly always consult your health professional before starting an exercise programme.

Week 1

Set Weekly Goals
Write down a weekly activity goal that is specific, measurable, attainable, yet realistic goals. Try to set a plan to go faster or longer with your current activity routine. Keep in mind activity does not mean training in a gym, running a marathon but it is something as simple as taking the stairs in stead of a lift.

Start Where You Are Right Now
Your exercise program doesn’t require you to join a gym or sweat for hours every day. Review your current routine and you may find that your walk 15-minutes a day shopping, playing with the kids. That’s exercise. You can use that as your base and add 5-munites a day extra, maybe through gardening, walking the dog - start from where you are.

Week 2

Find a new aerobic activity/”sport”
Find a activity that will get you physical active that is new to you, maybe that sport you always wanted to do but could never find the time for. Never overlook the fact that a whole lot of "not quite aerobic" exercise can be just as good as a moderate amount of true aerobic exercise. If you always try to start an aerobic programme, and always drop out after a few weeks, it may not be the exercise you can’t stick with but the type of exercise. You may need to try a variety of activities before you find one that you really like and want to do long-term.

Surround Yourself with Good Role Models
if all your friends are couch potatoes you will have a hard time getting active if you hang out with them. Peer pressure is a wonderful thing if you use it in positive ways!

Week 3

Make Exercise Part of Your Daily Routine
Rather than trying to go to the gym, or find more time for exercise look for ways you can add exercise to what you already do. Walk the dog, play with the kids, 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.

Write it Down
Keep an exercise log book. Simply writing down what you did, how long and how you felt can be great motivation. You view your progress and look back at your achievements and plan ahead where you want to be in a week, a month or more.

Week 4 

Make Exercise a Priority
You have to believe that this is important enough to make it happen. Get honest with yourself about what you really want and how much you are willing to work to make it happen.

Psychology of Exercise
Now is the time to add the resistance component to your training. You might like to join a gym and seek the assistance of fitness professionals, or continue to integrate our tips into your daily lifestyle - picking up the kids is an awesome arm curl, or bending down to clean a flowerbed is a great way of doing lunges.

Find a Fitness Buddy with Health 24

Find a Buddy
Even if this person doesn’t exercise with you; let someone know your plans and goals to help support your efforts. Making yourself accountable to another is a great way to keep you honest about your success and challenges with starting a new exercise program.