First rule of exercise: Make it fun!

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Starting an exercise program is easy. Staying with it — not so much. Don’t be a statistic! Twenty-five percent of people who start an exercise program quit the first week. Another 25 percent quit within the first six months.

Let’s face it, exercise is typically not on the top of our priority list and is sometimes seen as a dreaded chore. Confusion about where to start and what to do can be a little daunting. The old misconception of “no pain no gain” is not realistic anymore. If people push themselves too hard and too fast they will most likely hit a wall or even get hurt and will become discouraged.

I recommend making exercise fun again! Don’t worry about trying to get in the best workout in 30 minutes to an hour, but look at it as an activity that permeates your day and seeps into your daily activities. Even a five- or 10-minute brisk walk can help boost your energy and help you become more productive.

Recently I received my very first fitness tracker for Christmas. It is so much fun to join challenges with your friends! Being realistic, I set my goal to 8,000 steps a day, knowing that I am at my desk much of my day. I set up reminders on my fitness tracker for 10 minutes before every hour change to remind me to get up and move. Even if you don’t have a fitness tracker, have challenges with your family, kids, etc. Fun challenges might be seeing who can do the most jumping jacks, pushups or sit-ups in one minute or who can jump rope the longest.

You don’t need heavy equipment or have to join a gym to incorporate an exercise routine in your life. Just use the best piece of equipment available: you! Take the chore out of it, and have fun again! Small changes make a big impact over time. Every minute adds up throughout the day. Keep in mind that in those minutes make sure to get your heart rate slightly elevated to a point that you can take a few breaths while talking and aren’t completely winded or gasping for air; that might be too strenuous. Walk with a purpose, as if you are on a new mission to achieve a new you. Throw away the scale and focus on how you feel, and the inches will start to come off. Lifestyle change is not a quick fix to see overnight results; it takes time to build healthy habits. Slow and steady wins the race!