Keeping track of your exercise program and staying motivated can be difficult at times. Nonetheless, the American College of Sports Medicine (ACSM) has some suggestions that can help. First, lay out an intentional plan for what kind of exercises you will do, when you will do them, and how long it will take. People who write down goals and keep a record of their progress are more likely to achieve their fitness goals than people who don’t.

“A well-rounded program involves multiple components of fitness, but if you have a goal in mind, assess what your current fitness level is and how far you need to go to reach it,” said Patricia Deuster, professor and director of the Consortium for Health and Military Performance at the Uniformed Services University of the Health Sciences. “Also, make sure your goals are realistic, and that your exercise program is enjoyable.”

The American College of Sports Medicine (ACSM) suggests a program of at least 30 minutes of moderate-intensity physical activity, five days per week, or 20 minutes of more vigorous activity three days a week. A combination of moderate and vigorous activity can also be performed to meet this recommendation. 

“Opportunities to get fit and healthy exist every day,” said Deuster. “If your daily schedule doesn’t allow for a full workout, figure out ways you can get short bursts of activity in. Even these short periods of activity carry many benefits. If you have an extra 10 minutes during lunch, try walking the stairs, or taking a walk with a co-worker. Or consider scheduling a walking meeting. Avoid long periods of sitting by standing up and moving for short periods throughout the day. Standing can boost metabolism and increase circulation. With so many exercise options, there is a form of activity for everyone. An open mind and a sense of adventure can help provide motivation and encourage you to keep fit and healthy.”

Although it can take several weeks before seeing improvements in strength, endurance and weight loss, don’t use the mirror as your measure of progress. “Embrace the idea that exercise is about more than losing weight and changing your physique,” said Deuster. “Exercise can help you in many ways. It can help improve physical function, mental health, reduce your risk for cardiovascular disease and lower your blood pressure.”

“In addition, your age doesn’t necessarily have to determine the intensity or frequency of an exercise regimen,” said Deuster. “There are plenty of extremely fit ‘older’ people who could out run or out lift people half their age.” she said. “It just depends on you as a person and your fitness goals.”