Exercise with someone you like, whether it’s a mate, friend or family member. Make a firm date, for example, going for a walk on Monday, Wednesday, and Friday mornings or meeting for an aerobics class on Tuesday and Thursday afternoons.
Pick something you enjoy. If you are an outdoor person try walking, running or biking. If you are challenged and invigorated by competition, try racket sports, volleyball or basketball.
Set goals related to participation instead of outcomes like weight loss. Here’s an example: I will work out three times a week at a convenient time (even if it’s 10 minutes of stair climbing during your break).
Notice how you feel after working out. Did you feel challenged, satisfied, relaxed, or tired in a “good” way? These are the kind of results that will help you want to continue. If you are uncomfortable or in pain, whether it’s immediately after of the day after, ease off, but don’t give up. Reduce the amount of time and the intensity of your work out. Remember, you want to enjoy exercising.
On the other hand, you may want to be a bit challenged by your workout. Of course, if you have only 20 minutes when you want to walk for 30, it’s better to get out and do it, rather than to skip it. But, when you can, go just a little longer or faster, or use more weight every so often so you don’t get bored. You may even want to try a new exercise class or get out the bike instead of walking shoes.
It is advisable to get your physician’s approval before you begin an exercise program, especially if you have a heart condition or if you are recovering from a serious illness or injury.

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