Set a weekly exercise goal and track it consistently
Combine cardio and strength training
Do moderate-intensity cardio most days of the week
Include high-intensity interval training if appropriate
Strength train at least two to three times per week
Increase daily movement outside workouts
Walk more and reduce sedentary time
Use progressive overload to keep workouts effective
Choose activities you can sustain long term
Schedule workouts in advance
Track workout duration, intensity, and frequency
Pair exercise with a calorie-controlled diet
Prioritize recovery and sleep
Stay consistent over time