According to Rich, inactivity can be an addiction. When your body gets used to lack of exercise, it can seem like an insurmountable feat to get up and start moving. Here are some tips for getting started on a fitter, healthier lifestyle:


Consumer, beware!
We’re bombarded with all sorts of unfounded fitness messages: “Don’t exercise before you go to bed.” “It takes 20 minutes of exercise before you start burning fat.” Even the “Fat Burning Zones” and “Cardio Zones” designated on the treadmill aren’t that reliable. Stick with the Surgeon General’s lifestyle guideline: 30 minutes of exercise, 5 or more days a week; or the American College of Sports Medicine’s (ACSM) formal exercise guideline: 20-60 minutes, 3-5 times a week.

Make a plan and keep it simple.
For 3 months, make weekly plans detailing when you will set aside time to be active. Be as specific and realistic as you can. Include the activities you’ll do, the time of day, the duration, and even the location. Review the goals at the end of the week and then set them again for the upcoming week. Motivation tip: Avoid all-or-nothing thinking. If you miss a session don’t view it as total failure—instead, get right back on track.

Do it until you miss it when you don’t do it.
After the first 3 months of weekly goal-setting, ask yourself, “Do I miss it when I don’t do it?” and “Do I see myself still doing this 6 months from now?” If you answer yes then you’ve implemented a lifestyle change. But keep an eye on it—if your behavior starts to slip, then go back to setting weekly goals again.

Don’t vary activity.
Too many exercise options can be overwhelming and may make you want to give up easily. The type and intensity of the activity don’t matter so much in the beginning, just as long as you are doing something to change the behavior. Do the same activity until it becomes a habit. Learn to trust and listen to your body. If you’re tired, achy or losing strength, then you may be doing too much. Once your body and mind get used to exercising, then you can think about adding new ways to challenge yourself.

Stress the negative.
Positive affirmations, such as “My clothes will fit better,” “I’ll lose weight,” or “I’ll have more energy,” can be helpful in motivating you to work out. But sometimes that’s just not enough. Remind yourself of what will happen if you don’t exercise. You may start making different decisions if you’re completely honest with yourself.

Choose between eating less and exercising more, if you have to.
If you’re not exercising or watching your calorie intake, and the thought of starting both behaviors at once is overwhelming, then start with whichever is more realistic and convenient. You can begin the other when you’ve become used to the first. Ideally you’ll find a balance of both that works for you.

Forget the scale.
To measure weight loss, the scale is the obvious choice. But as a marker of general health, waist circumference (across the belly button) is important, too. Waist circumference can decrease after just a month or two of exercise even if you haven’t lost weight. According to the National Institutes of Health women should measure 35 inches or less (men 40 inches or less) to reduce the risk of diseases like diabetes, high blood pressure, and coronary heart disease.