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Let's Get Moving! How to Keep Exercising Without Slacking Off

Updated on October 16, 2015

The topic for this blogging activity is exercise. Please research ways people can stay motivated to work out regularly. Then, list three steps you can take to ensure that you stick to an exercise plan. How will you avoid "slacking off"?

Creating an exercise plan and deciding to follow it is easy; the difficult part is staying motivated to work out regularly. Today there are numerous options available for exercise, there are gyms, clubs, running tracks, fitness groups, pools, and classes. The difficult part is creating a plan that is manageable, that will not burn you out within a week or two, and that fits in with a person’s schedule. For instance if a person knows that they probably won’t get out of work until five o’clock and that they won’t feel like exercising at that time, then they should not schedule themselves for the gym at five o’clock. Once a person has decided on an exercise plan he or she should make use of the technological options available to help remind him or her of the exercise plan. There are many online calendars that have apps that will send notifications to your smart phone, one such option is the Google calendar (Munoz, 2012).

When scheduling regular exercise, a person should try to schedule their exercise in places they enjoy that other people frequent; an undergraduate study discovered that people who exercise in an environment that produces enjoyment are more likely to commit to future exercise (Hales, 2013, p. 254). Considering that people who enjoy exercising are more likely to continue exercising in the future, people should find a physical activity that they enjoy to include in their exercise plan like: spinning, aerobic water exercise, kickboxing, and aerobics (Hales, 2013, p. 254). Enjoyment during exercise leads to an increase in motivation towards continuous future exercise.

I personally do not get any enjoyment out of exercise classes, clubs, or gyms; I have a introverted personality which leads me to prefer exercising by myself. My ideal exercise is speed walking and jogging with my dog while listening to music. If I were to create an exercise plan, I would need to take steps to keep myself motivated and to stop me from slacking off.

  1. The first step I would take would be to download the PACT app on my iPhone and create an account. PACT is an app that pays you for following your exercise plan and charges you for failing. It is quite literally putting your money where your mouth is. Users commit a certain amount of money towards meeting their daily goals; if the user meets the goal they arepaid, if the user does not meet the goal they are fined (Marcin, 2014).
  2. I would scatter activates that I consider fun into my schedule to add some variety to it in order to keep it from becoming boring. For instance I could volunteer as a dog walker for a few hours a day once a week at a local dog shelter. This would keep my workout plan interesting and it would make me feel good about myself because I would be helping to improve the lives of shelter dogs.
  3. I would schedule my exercise around times that I have plenty of time to exercise. This would keep me from missing a workout using the excuse of “if I go now it might be cutting it a bit tight for getting to work”. When planning my schedule, I would make sure that there was at least one hour between when my workout finished and when I need to be at work. I would also make sure to have an exercise bag ready with anything I would need: clothes, drinks, watch, shoes, snack, and change of clothes for work. This would prevent me from making excuses to myself about why I could not workout right then and there.


Hales, D. (2013). Invitation to Health: Live It Now (16th ed.). Cengage Learning.

Marcin, A. (2014, July 14). 5 Apps That Pay You To Exercise. Retrieved October 2, 2015, from

Munoz, K. (2012, May 2). How to Make a Workout Plan (And Stick to It!). Retrieved October 2, 2015, from


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