How to Choose an Exercise Routine You'll Stick With

Are you looking to start an exercise routine that you’ll stick with? This guide is here to help!

We’ll review the most important factors to consider when choosing an exercise routine and how to keep them for the long term!

Creating a new habit, like exercising regularly, usually takes some time.

James Clear says it takes about 66 days for something new to become a habit, but this can vary. Your habits depend on your actions, who you are, where you live [1], the support you have, and your why.

As a health coach, I believe finding an exercise routine isn't just about the physical aspect; it's about finding what truly moves you—both literally and figuratively.

So, stick with me and discover how to choose an exercise routine that deeply connects with you on a deeper level.

10 Tips to Choose an Exercise Routine You'll Stick With

Choosing an exercise routine you’ll stick with is about matching your workouts to your likes, lifestyle, schedule, and long-term goals.

So, let's start with 10 essential tips for making your fitness routine sustainable and fun.

1) What Do You Enjoy?

First, what's fun for you?

Start by asking yourself, what type of activities do you enjoy?

Is it dancing, hiking, or the classic gym session?

If you hate running, don’t force yourself to do it. Instead, find another activity you enjoy and make that your primary form of exercise.

Consider walking to be a starter if nothing else comes to mind. It's an excellent way to be active, accessible anywhere, gentle on your joints, free of charge, and can easily be done solo, with family, or with a group of friends!

My article about the benefits of walking 7,000 steps daily is worth reading, even if that seems overwhelming today!

According to Better Health Channel, to keep up with exercise, pick something you like doing, not just what you think is healthy [2].

Your routine should be something you look forward to, not dreading.

2) Consider Your Lifestyle

Think about your daily routine.

How much time can you realistically dedicate to exercising?

If you need more time to allocate, it's wise to start with modest goals. 

For instance, begin with 10 minutes. Once that becomes part of your everyday habit, you can gradually increase the length.

Keep it realistic. 

Staying active and healthy doesn't mean you must gear up for the gym or hit the pavement running. The key to maintaining long-term health and fitness is incorporating activity naturally into your everyday life.

If you're a busy mom and can't squeeze in an hour-long workout session daily, don't worry—every bit counts. It's much more effective to keep your exercise goals realistic and achievable for the season you are in.

So, if 10 or 15 minutes of walking or yoga fits your schedule, that's a great start and more than you were doing yesterday!

Here are 15 exercises I recommend to begin your exercise routine:

3) Set Your Goals

Goal setting – let's talk challenging and realistic.

What's driving you? What do you want to achieve?

Your fitness objectives will determine which exercises you should concentrate on. For instance, yoga might enhance strength, flexibility, and balance.

If you set your sights too high too quickly, you may become discouraged when you don’t achieve them right away. On the other hand, if you set your sights too low, you might not feel challenged enough to keep going.

Your goals should be challenging and realistic.

4) Develop a Routine

A routine is your friend, but a routine doesn’t have to be rigid.

Establish a pattern that will beautifully blend into your life, and don't stress if you need to change things up. If you have a sick kiddo on Monday squeeze in a Tuesday instead.

Consistency should feel doable, not daunting.

You can mix it up with other simple activities that you enjoy, like going for a walk or bike ride. I'll discuss that further in the next point, so keep reading.

5) Mix It Up

Variety is not just the spice of life—it’s also the secret to sticking with exercise.

If you do the same workout every day, it can become dull and monotonous. This is especially true if you’re not seeing results from your efforts.

Instead of sticking with one type of exercise, try mixing it up by incorporating different activities into your routine.

For example, if you’ve already incorporated yoga into your routine, what else could you add that you'll enjoy, heavy cleaning or gardening? Movement is movement.

As a fitness instructor, here's a one-month sample schedule which may help you begin incorporating exercise and movement into your weekly routine. You'll notice an initial focus on 10 minutes of optional movement per day. Adjustments may be necessary to fit your priorities, lifestyle, and what you enjoy.

Week 1: Establishing a Habit

Week 2: Introducing Variety

Week 3: Building Duration and Intensity

Week 4: Solidifying Practice

Mixing different workouts can keep things interesting and incorporate different muscle groups.

Plus, it introduces new challenges for you to conquer.

6) Are You a Social Butterfly or a Lone Wolf?

Do you thrive in a group setting or prefer the solitude of a solo workout?

Answering this can help you decide whether to join a class, enlist a workout buddy, or begin alone.

If you’re a social butterfly, consider joining a class, a sports team, or enlist a friend to be your workout buddy. This can help keep you accountable and motivated and even having fun.

If you prefer the solitude of a solo workout, try something that aligns with that, a run/ walk, gardening, virtual class, anything! This can help you focus more on yourself and your goals.

Both have their perks: social support or personal me-time.

7) Tech and Tools

Are you a tech junkie? If so, joining a gym or buying gear could offer more variety and motivation.

Experiment with different technology and tools to see what clicks. You might be surprised by what you end up enjoying!

Most gyms offer free trials, and the internet is brimming with no-commitment workout videos to sample. These include everything from body-weight workouts, running, to yoga, which all require little to no equipment. 

An effective workout doesn't necessarily strain your wallet.

8) Listen to Your Body

Push when you can, and take it easy when you need to. Choose exercises that match your fitness level. 

Starting with something too challenging can be discouraging or lead to injury. It’s perfectly okay to start slow and gradually increase intensity as you become stronger and more confident.

9) Acknowledge Your Challenges

When you have a setback, how do you look at it?

You are not a failure, I bet you moved today. Did you walk up the stairs, walk your dog, or carry your baby/ toddler?

If so you were able to incorporate movement into your day! 

See the challenge for what it is, an opportunity to learn from.

You can overcome your challenges and taking a step back to see your bigger picture can be helpful.

You can do this by asking yourself: 

• What are my goals? 

• Why am I doing this? 

• How will it benefit me in the long run? 

Staying motivated and focused is easier when you have a clear vision of what you want to achieve.

10) Don't Be Afraid to Ask

You don't have to do everything on your own. I am here to support your behavior change goals as a health coach, this is where I thrive!

I can help you get clear on your goals and we will co-create a plan to achieve them. 

Book a clarity call with me to see if health coaching is the right fit for you. 

The information in this blog post is not medical advice and you should speak with your doctor before incorporating any new exercise routine.

How to Choose an Exercise Routine You'll Stick With (FAQs)

How to start an exercise routine and stick with it?

To initiate and maintain an exercise routine, start with manageable steps and pick exciting activities. Celebrate your milestones to stay driven, and pencil your workout times into your calendar to establish a reliable pattern.

How do you find an exercise and stick to it?

Explore different options before committing to an exercise. When you stumble upon an activity that sparks joy, it won't feel like a burden. A consistent routine blossoms when the exercise is something you're eager to do.

How do I choose the right exercise for me?

To find the right exercise, consider what you enjoy and how it fits into your schedule. If you prefer to run alone, consider going for a jog. If you thrive on companionship, look into sports groups or exercise classes.

How do you stick with an exercise program?

To consistently stick to an exercise program, set clear goals and vary your routine to avoid boredom. Find a fitness buddy or join a community to help keep you accountable and motivated.

What to do next?

Start with sincerity and simplicity in your approach.

Concentrate on identifying activities that energize you and spark joy, turning your exercise time into the most anticipated part of your day rather than merely another task to accomplish.

Be patient with yourself as you explore and adapt. Building a new habit is a journey that requires grace and persistence.

Let your exercise routine be a source of excitement, naturally fitting into your life.

So, which points do you find most interesting? I'd love to hear your thoughts in the comments!

With gratitude,

Alexa