UPMC Health Plan: Where You Belong Home About Us Careers Contact Us Search My Account
Online Access Plan Options Health & Wellness Find a Doctor
UPMC Health Spotlight

Finding an Exercise Plan

"I know exercise is good for me, but I can't seem to stick to any kind of program for more than a few weeks."

Does this sound like you? If you are not already exercising regularly, you may be finding it hard to develop a plan that works for you.

Dr. John Jakicic, chair of the Department of Health and Physical Activity at the University of Pittsburgh, has 10 suggestions for ways to bring regular exercise into your life.

  1. Have a plan. Decide what you will do and when you will do it.

  2. Be prepared. How will you deal with barriers to your plan?

  3. Take a first step. You may find that it feels good to be active.

  4. Be empowered. Take control of barriers that get in the way.

  5. Something is better than nothing. Don't think of activity as "all or nothing." Be happy even if you complete only part of your goal.

  6. Think of exercise as medicine. To be effective, you have to take it/do it. Think of exercise as your daily vitamin.

  7. Move, don't sit. When you move, you burn calories. Being active instead of sitting helps make losing weight easier.

  8. Monitor your progress. Keep a chart that tracks how often you exercise and your reasons for missing exercise. Make a plan to deal with common barriers.

  9. Find an exercise buddy. Make yourself accountable to someone else so it will be harder to miss exercising "just this time."

  10. What is the best exercise for you? Whatever you like best. Start with something you already like and do regularly. Then expand to something new.