5 Keys to Lasting Fitness

5 Keys to Lasting Fitness
By Michael O'Shea, PARADE

More than half of new exercisers quit their program in 6 to 12 months. Here's a blueprint to keep your workout regimen going.

Set a Rational Goal
Start out walking or biking for a few minutes daily and add a minute each week until you are active for at least 30 minutes on most days of the week. "Long-term goals-like losing a pound a month and keeping it off-are practical after you have exercised regularly for 6 months to a year," says Leonard A. Kaminsky, who runs an adult fitness program at Ball State University in Muncie, Ind.

Go for Variety
To avoid getting stuck in a rut or developing an injury, strive for a routine built on cross-training. Frequently vary the order of your exercises as well as the machines you use. And don't be afraid to test new classes and routines. (A few up-and-comers to try: salsa dancing, rock climbing, martial arts and boxing.)

Track Your Progress
Every six weeks, measure and test yourself to gauge advances in your aerobic fitness, strength, flexibility and body composition. Also take note of how you feel. "After as little as three weeks, most people realize they fall asleep quicker, stay asleep through the night and wake up feeling more rested," notes Mike Bracko, an exercise physiologist at the Occupational Performance Institute in Calgary.

Seek Out Support
A training partner is invaluable. Gregory Florez, a spokesman for the American Council on Exercise, suggests "gathering a few friends and planning a fun excursion, such as a skiing or biking trip. Set a date, commit to it and schedule regular exercise to prepare for the event."

Devise a Backup Plan
Time and access are the largest obstacles to fitness. But "research shows you can miss one week without any significant loss of fitness," says Kaminsky. An exercise DVD or portable gear, such as a stability ball, rubber tubing or dumbbells, lets you work out while traveling, at home or at work.