Your Best Body

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you through the ups and downs of any new workout routine, fitness experts share six stick-with-it strategies for success.

Be realistic about your abilities
If you've never been one to work out, or maybe you've gotten out of the exercise habit, it's important to start with a manageable goal. "Formerly fit people are surprised and frustrated when they find themselves winded after a walk around the park," says Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center.

Begin at a comfortable level — for example, just 20 minutes of walking or yoga twice a week for two weeks. Taking on too much too soon can leave you sore and frustrated. That's why experts recommend you change only one thing in your workouts — the frequency, duration or intensity — at a time.

Chart your activities
The No. 1 reason women cite for not exercising is lack of time. Yet research doesn't back that up. Women ages 45 to 70 spend an average of 28 hours a week in sedentary activities outside their jobs, such as reading and Web surfing, according to a ...
... University of Oklahoma study.

To help you find time, try keeping a log of everything you do for three days, suggests Jennifer White, Ph.D., an assistant professor of fitness and wellness at the University of Nebraska at Omaha. Chances are you'll find opportune moments to get moving. Time in front of the TV can double as a stretching session, for example. And a cell phone headset allows you to power walk while you're catching up with a friend.

Plan to beat post-workout munchies
Burning more calories can increase your appetite. To avoid eating back the calories you just burned, try to schedule workouts so that you have a meal within an hour afterward. Snacks combining carbohydrates and protein — like a fig bar and fat-free milk, or cantaloupe and yogurt — are best to refuel muscles and keep you from feeling ravenous later on.

Find ways to stay motivated
About half of new exercisers quit in the first few months, research has found. But support, either one-on-one or in a group, can keep your momentum going. If you struggle with exercise, try forming a walking group at work or with friends, suggests Fernstrom. Signing up for a charity fun run or walk can also be the carrot you need to stay on track.

Factor in some time off
It's not realistic to expect that you'll never miss a workout. Life happens. But don't let a missed day discourage you. Brown University scientists found that people on a 14-week weight loss program who took occasional breaks from working out lost an average of 7 pounds — about the same amount as those who never missed a day. In the long run, says Fernstrom, it's the habit that matters, not the individual days.

If a workout bores you, don't do it
"Research shows that if you enjoy an exercise, you'll stay with it, so keep trying activities until you find something you like," suggests White. "Just don't try to exercise in some dark, dreary corner of the house."