Stick with it

Starting an exercise plan is just the first step. Here are some tips for sticking with a new exercise plan or refreshing a tired workout:

• Set SMART goals. Write down SMART goals — specific, measurable, attainable, realistic and timely goals.

  For example, find a specific time to exercise that works for you. If your main goal is to lower stress, you could make a specific goal to walk during your lunch hour three times a week. Or try a goal such as doing online fitness videos at home two evenings a week. If needed, find a babysitter to watch your children so that you can attend a cycling class once a week. Some gyms even offer child care.

• Find a friend. Knowing that someone is waiting for you at the gym or park can be a powerful incentive. Make plans to meet friends for walks or workouts. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts. And friends can make exercising more fun.
• Change up your exercise plan. If you've always been a competitive runner, look at other, less competitive choices that may help with stress management. For example, try Pilates or yoga classes. As a bonus, these kinder, gentler workouts may improve your running while also lowering your stress.
• Exercise in short bursts. Even small amounts of physical activity can be helpful. Being active during the day can add up and have health benefits. For instance, if you can't fit in one 30-minute walk, try a few 10-minute walks instead. Take a midmorning or afternoon break to move and stretch, go for a walk, or do some squats or pushups.

Or try interval training, which involves short bursts (30 to 60 seconds) of intense activity at almost full effort. This type of exercise can be a safe, effective and efficient way of gaining many of the benefits of longer duration exercise.

What's most important is making physical activity part of your lifestyle every week. Don't think of exercise as one more thing on your to-do list. Find an activity you enjoy and make it part of your weekly and daily plan. Maybe you enjoy an active tennis or pickleball match, or maybe you like a meditative walk down the street. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.