Rather than focusing on the bad things that could happen if you don’t exercise, reward yourself for reaching your goals. You might say “OK, if I exercise 10 minutes, three times a week for the next three weeks, I’ll call my sister-in-law who lives in Australia,” says Conn.
Don’t hold out for weight loss as an emotional “reward.” Focus on other benefits, such as having more energy or enjoying the outdoors when you walk.
Use visual cues
Put a note on the refrigerator or keep your walking shoes next to the back door as a reminder to go for a walk and it’ll be more likely to happen.
Write it all down
Write down your goals, be specific, and keep a record every time you do exercise, says Conn.
Record on your calendar every day whether you exercised for 10 or 15 minutes or more.
Join a class
A class is good because there is an exercise leader and someone to call for emergency help, if necessary, says Conn.
“There is a structured experience exercising and they will learn how their body will react and then they will grow more confident to go out and exercise on their own,” she says.