Tips to Keep Fit 

When it comes to exercise, we think about how to “get” fit. But often, starting out is not the problem. “The big problem is maintaining it.

So here are some tips on how to get fit and stay fit.

1. Work out why, don’t just work out

The fundamental reasons we have for starting to exercise affect whether or not we continue. Society often tries to get people motivated by using guilt and shame instead of focusing on long-term motivation. Some research has shown that appearance is a significant factor for younger gym-goers, but it becomes less important as we age.

Vague or future goals are not useful (“I want to get fit, I want to lose weight”). We will be more successful if we focus on immediate positive feelings such as stress reduction, increased energy and making friends. “The only way we are going to prioritise time to exercise is if it is going deliver some kind of benefit that truly makes a compelling and valuable difference in our daily lives.

2. Get off to a slow start

"New Year resolutions related to fitness are often unsuccessful because people try to do too much at once. They think they need to change their diet, start exercising, and stop drinking and smoking all in the span of a few weeks. This is unrealistic and sets you up for failure." Instead, focus on one thing at a time and slowly build up healthy habits over time.

HIT training's popularity is on the rise, but it's too much if done every day. Once or twice a week is ideal, in addition to slower jogs and walks, plus two or three days off from HIIT altogether each month – this will help your body recover between sessions.

3. You don’t have to love it

Avoid feeling obligated to do things you dislike. Instead, consider what activities you enjoyed as a child – roller-skating? Bike riding? Once you have found an activity, it is okay if not every element of the experience is enjoyable. “Many people who stick with exercise express that: ‘I feel better when I do it.'” However, there are some parts which probably will be more fun than others, such as the physical response from your body or the sensation of getting stronger while also mastering a sport.

"The immediate choices are not always the ones people would like, so they need explore other options. This could be different sports or things as easy as doing activities with others."

4. Be kind to yourself

While individual motivation to be active is important, it's only a small part of the overall picture. Other factors such as money, parenting demands or location can also be obstacles. Tiredness, depression, work stress or having sick family members can also impede someone's ability to be physically active. It’s easier to stay active when you have a supportive network. And some people might feel more comfortable being physically active depending on where they live—it’s not just a lack of motivation that keeps them from being active.

Don't try to commit to the gym five days per week from the start. Be thoughtful about work and family-related needs before beginning, because if you set goals that are unattainable, you will fail and feel terrible about yourself. Each week, I always ask my clients to evaluate what did and didn't work well for them. Perhaps going on a walk during lunchtime was successful, but afterwards you didn't have enough energy left for evening exercise.

5.Find a Purpose

Anything that lets you work out while still fulfilling other objectives will help. It provides more gratification and the penalties for not doing it are higher. For example, if your goal is to walk or cycle to work, or make friends by joining a sports club, or run with somebody else. Or another goal might be spending extra time in nature--and running can help you do that.

Try fitting physical activity into your everyday routine in creative ways. For example, she suggests taking the stairs instead of the elevator at work or walking to talk to somebody rather than sending an email. “Over the course of the day, I walk to work, I move a lot in the building and I actually get about 15,000 steps. Try to make physical activity hit as many meaningful targets as you can.