One of the key aspects to success in not only health and exercise but life as well is consistency. Over the years, I can’t tell you how many times I have seen well-intentioned people start an exercise program and then just quit. Many people start with great intentions but soon lose motivation and end up avoiding the gym altogether.

I’ve been asked numerous times what the secret is to keeping motivated and consistent in a health and fitness program. I don’t believe that there’s a secret, but there are a few tips that I feel are key to starting and sticking with an exercise routine:

1. Health and fitness must be a lifestyle, not a phase or fad. Short-term diets and fitness kicks don’t work. Lifestyle changes that become part of your normal routine are important for long-term success.

2. Fail to plan, plan to fail. Design a plan for your program that includes time frames. Set small, achievable goals and reward yourself periodically. Keep a record of your activities. Nothing motivates and keeps you going like success.

3. Surround yourself with supportive people. Share your activity with others who want you to succeed and will be encouraging. It may be a friend, family member, or neighbour. You may run with a co-worker over lunch or find a workout partner. If you’re at the gym at the same time everyday, look for people that may have similar goals.

4. Variety is the spice of life. Don’t just find one thing and stick to it. You’re guaranteed to get bored eventually and your results with diminish. Weight training, interval running at the track, swimming, tennis, kayaking, there’s an unlimited list of activities. Don’t become one of those people I see at the gym who do the exact same routine day after day, week after week, month after month, it’s almost like torture for me to watch.

5. Choose activities that are fun. Exercise doesn’t have to be a chore; the more fun it is, the more likely you are to stick with it.

6. Slow and steady wins the race. Don’t risk injury by pushing yourself too hard too quickly. Start with low to moderate level activities and gradually increase the duration and intensity of your workouts as you become fit. Remember, this is something you want to be doing for your whole life, you need to think of it as a long term adventure, don’t burn yourself out.

7. Watch the clock. Pick a time that’s convenient and try to stick to it. If you get used to working out before work or walking during your lunch hour... you’re more likely to stick with it.

8. Educate yourself. You need to become a student of your own health. Read, study and take ownership of your health, don’t always rely on other to tell you what to think.

9. Don’t be too hard on yourself. If you miss an exercise opportunity, try to work something else in rather than feeling down. If a lunch meeting interferes with your regular walk, go for a walk after dinner.

10. But don’t get lazy. While pushing yourself too hard is bad, not doing enough is equally bad. Exercise needs to become a habit.

Adam Francilia is the president and founder of the Fitlife Centre for Health and Performance in Maple Ridge. www.fitlifesportsperformance.com