Four Steps for Exercise Success

Building a habit of regular exercise is not easy. Many people start with expectations that are too high, then they quickly get discouraged and give up.

Most of the time, people try to do too much too fast, and make their exercise too hard. Or they may commit too quickly to a particular program and then find out it's not right for them after all.

When you are first starting out, talk to your doctor or nurse to find out what type of exercise is best for you. Then follow our 4 steps for exercise success:

Think About What You Like

Think about your life before rheumatoid arthritis (RA). What kinds of physical activity did you enjoy? You may have liked a sport, walking with a friend or the dog, taking a dance class, doing yard work, or even volunteering for a job where your primary activity was some form of physical activity. See if you can make your new exercise plan similar to the activities you've always liked.

Make a Plan that Makes Sense for Your Life

Think about how you can work exercise into your daily routine without disrupting the rest of your life. Big plans to "turn over a new leaf" are often too much of a change to keep up.

Make Sure You Really Believe You Can Do It

When you start to exercise, it's important to work hard towards your goals. However, this doesn't mean reaching all of them at once, right when you start. Exercising regularly and sticking with your plan is what makes a successful lifelong exerciser.

Use the 0-to-10 Confidence Scale for Success

Ask yourself how sure you are that you can do your plan. On the 0-to-10 confidence scale, 10 means you're confident that you can complete your plan. You should strive to rate your plan at least an 8 on this scale. If you are less confident, rework your plan to make it less difficult.

For example, the goal of going to the gym for 1 hour before work every day may rate about a 2 on your confidence scale. This means you are not very confident that you will follow through with the plan. Instead, change your plan to 5 minutes of stretching and a 10-minute walk at home in the morning 3 days each week, and this plan may rate much higher.

If your new routine turns out to be an 8 on your confidence scale, you're good to go. Try it for a few weeks, and see how you do. You may be confident enough to add more exercise, or you may be right where you need to be for now.

Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your exercise habits. RA Workout Tips at ReachBeyondRA.com