We are really out of shape! According to the Centers for Disease Control and Prevention, two out of three Americans are overweight and one third are clinically obese. Regular exercise would greatly improve the situation, but according to the American College of Sports Medicine, less than half of all Americans get the recommended amount of exercise. This is compounded by the fact that more than 50% of people who start an exercise program quit within the first six months. This happens for five main reasons: injury, lack of time, boredom, a lack of support Y lack of motivation. The good news is that there are specific steps we can take to address each of these issues.

1. Injury. Injuries are the main reason people abandon their exercise programs. An injury can include significant damage to muscle tissue, such as a sprain, or minor muscle damage that causes pain. Either situation can lower your motivation to exercise. The most effective way to treat injuries is to avoid them. You can do this by warming up before exercise, starting with a simple exercise regimen and expanding it over time, learning the proper form for each exercise, and participating in a variety of aerobic and strength-training activities.

two. Lack of time. The number one excuse for not exercising is, you guessed it, lack of time. No one thinks you have enough time to exercise, but the truth is, you only need to spend about 30 minutes, 5-6 days a week, to reap significant health benefits from exercise. Plus, you don’t need a formal exercise regimen. Instead, make increased physical activity a part of your daily life. You can do this by cycling to work or school, doing physical activities with your children (for example, throwing a frisbee), participating in sports activities that you enjoy (but be careful, this is how injuries often happen), walking at daily or doing household activities (eg, mowing the lawn, shoveling snow).

3. Boredom. Another reason people stop exercising is because they get bored. Therefore, it is important to have variety in your physical activities. Try to do different exercises day to day or week to week. Select activities that you enjoy, not those that someone else tells you to do. Remember, there is no better exercise. Anything that gets you moving will improve your fitness and overall health.

Four. Lack of support. It is difficult to participate in a successful long-term exercise program without the psychological support of your family, friends, and even coworkers. Build this support by exercising with others. This is especially powerful at the beginning of your exercise regimen. It’s much harder to skip a workout if one or two friends work out with you.

5. Lack of motivation. Each of the above factors can negatively impact your motivation to exercise. However, at the end of the day, you need to define your reasons for exercising. Are you trying to get fit for a sporting event? You may want to look your best for an upcoming social engagement. You may want to reduce your risk of disease. Whatever your reasons, make them clear in your mind and always keep them in front of you. One way to do this is to write down your reasons for exercising and post them in highly visible areas. This will constantly remind you why you are exercising and can motivate you to continue during difficult periods when your enthusiasm is low.