A Fitter You

Create an exercise routine you’ll look forward to with these tips.

If you want to add more exercise to your life, you’re already on the right track. Being active helps you become more fit, energized and independent. It also reduces the likelihood of certain diseases and makes daily activities easier to complete. Finding and sticking with an exercise you enjoy isn't always easy, though. Everything from old habits to health changes can make it hard to get started. This is especially true if you’re new to working out or have taken a break.

It is possible to create a fitness plan that you'll love. With a few small steps, a fitter you may be just around the corner.

Step 1: Find Out What’s Stopping You

If you’re thinking about trying fitness for the first time — or for the first time in a while — you might feel unsure about how to start. Figure out what’s stopping you to help get past the roadblock. Here are common challenges and how to help cope with them:

Worry about trying something new
Showing up at a new gym, going to a class and trying something new involve unknowns, which can feel scary or awkward. But a little bit of anxiety is needed for learning, according to the Diffusion Research Institute. If you’re feeling intimidated, focus on taking one small action at a time. For example, start by signing up for a class online or calling a gym to ask questions.

Lack of energy or motivation
Seasonal changes, health issues and personal situations can affect how you feel about exercising. These actions can help:

If you don’t feel energized, ask for support. Invite a friend to join you for a walk once a week, or ask for encouragement and the chance to share updates.
If you prefer to go solo, add workout times to your calendar. Log your progress to boost motivation and keep track of what you’ve accomplished. Remember that it’ll get easier — exercise actually helps you feel more energized.

Challenges in changing a routine
Routines are grounding and keep us comfortable. Changing them can take a lot of effort, slowing down exercise progress. If you feel stuck in a rut, focus on making change easier for yourself. Think, “How can I add exercise to my routine in a simple way?” Try these suggestions to help:

Start with one activity every couple of weeks, and then make it more regular.
Exercise for a short time — just 10 or 15 minutes at first. Then increase the time once you’ve created the habit.

Step 2: Set Yourself Up for Success

After you’ve dealt with the roadblocks, the next step is to get specific. Choose a kind of exercise that you’ll look forward to and keep up. Use these criteria to guide your choice:

Accessible
A realistic exercise plan is a practical one, so think in those terms. Ask yourself, “What feels doable on a regular basis?”

Exciting
It’s important to choose an activity that’s interesting and fun rather than a chore. Enjoyment goes a long way in helping you stay on track.

Effective
Your activity should challenge you in the right way. It shouldn’t be too easy, but it shouldn’t be too hard. Do more intense exercise on some days and lighter activity on others. You may want to work with an instructor or trainer to get the most from your workouts.

Step 3: Keep Up Your Routine

You’ve found exercises you like — now use these tips to make them a regular part of your life:

Create a schedule. Treat your exercise time like an appointment you wouldn’t want to miss.
Write down reminders or leave yourself motivational notes for encouragement.
If you like gadgets, a smartwatch can alert you with daily prompts to get up and move.

Whether you’re hoping to feel stronger, more energized or more confident, fitness can help. The more you exercise, the more likely you are to see — and crave — the benefits. Before beginning any new exercise routine, talk with your provider. This is especially important if you have any underlying health conditions.

Keep moving forward with these steps. Visit Let’s Move by UHC for additional support, and get help with online videos and resources available to you as a UnitedHealthcare member.

Visit Let’s Move by UHC

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This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.