Lets be real- we all have the same amount of time in a given day. The difference lies in the choices we make.

When I first started exercising on a regular basis I struggled to keep pace with my new habit. As a wife, mother, and educator I found it difficult to juggle all my responsibilities plus find time to exercise.

Two of the most common reasons people do not engage in regular physical activity are lack of time and loss of motivation. To be successful in an exercise or activity program, you must overcome these barriers and make a commitment to yourself and your health.

Oprah Winfrey said it best, “You’ve got to love yourself and do the work to sustain your most powerful engine: good health. Without it nothing else matters.” Today’s column will focus on two barriers that undermine your ability to make regular physical activity an integral part of your life: lack of time and motivation.

Like many of you my main barrier was finding the time to exercise. What I have learned over the years is that you will come closer to exercising if you make it a priority in your life. That means you cannot put it at the bottom of the to-do-list. Make it the main priority for the day. Let’s take a look at some specific time management strategies to help you achieve your exercise goals.

• Schedule your time to exercise as though it were an important meeting with your boss. Write it into your planner so that it becomes part of your daily routine. Don’t let errands and workload sidetrack you. You’ll get more done after you’re energized with exercise.
• Fit exercise in while on the job. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks. Have “walking meetings” with business colleagues. Exercise at your desk doing flexibility exercises to prevent fatigue, back, neck, and shoulder pain.
• Choose a time of day that you are consistently free. I am a morning person so it is the first thing I do almost everyday as other activities are less likely to get in the way. Not a morning person? Use your lunch break to take a walk with a coworker. Go for a walk after dinner. Find a time during the day that will allow at least 30 minutes of physical activity.
• Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize school activities around physical activity, walk the dog, exercise while watching TV, park farther away from your destination, etc.
• Select activities requiring minimal time. For example, walking, jogging, or stair climbing.
• Spread your exercise time throughout the day. If you can’t find 30 continuous minutes to exercise, break your routine into smaller time periods. Lift weights for 15 minutes before you leave for work and go jogging for 15 minutes when you come home.
• Delegate. Let your spouse and children share the workload. Think of it as your duty to teach responsibility, teamwork, and a strong work ethic to your loved ones.
• Make exercise a part of family activities. Why not include family members in your activity? Take the kids to the park, go for a hike or go swimming at the local pool. Not only will you find time for activity, but you will also set a positive example for your children and others.

Lack of Motivation is another barrier that keeps individuals from becoming physically active. It can be difficult to stay motivated to stay active, especially if the routine is boring and not enjoyable. The good news is that physical activity does not have to be boring! In fact, you should choose activities you enjoy to keep you motivated. Choose something fun. Try these strategies:

• Add variety to your exercise routine. Adding new exercise not only will keep you interested and motivated, it will also help your body make continual health and fitness gains. Add a resistance training (strength training) component to your existing routine, take a new class or try a new machine.
• Join a gym or take a group fitness class. Making this investment in your health may help motivate you to attend on a regular basis. While at the gym you can consult with an exercise physiologist or personal trainer to design activities that suit your abilities, needs, and goals. This also allows you to develop new friendships with physically active people.
• Find an exercise buddy. Asking a friend or family member to join you will make the activity more enjoyable and help pass the time more quickly. Try to find a person with a similar fitness level and fitness goals. This will allow you to progress at a comparable pace.
• Set specific, measurable and attainable goals. Reaching your goals will help keep you motivated and help you track your progress. Ideally, set several short-term goals and a timeline for achieving them. Use short-term goals as building blocks to your long-term goals.

When the cost of doing nothing becomes greater than the cost of not doing something you will make a change. No Excuses!!! You must behave your way to fitness. Good luck!