Managing Stress: Sticking to an Exercise Program

Now you’ve figured out what you want to do and have a plan, but how can you maintain this plan?

Find a regular time every day
You may want to do short times of activity several times a day. Look ahead at your classes, meetings, and other commitments – when do you have 10 or 15 minutes for a quick walk, a little dancing in your living room or walking a few staircases?

Keep a daily log or diary of your activities
Build in a reward system for reaching your goals – gold stars on your calendar, sign up for a massage, get a facial, go out to a movie, or just take time to read a book!

Check your progress
Can you walk a certain distance faster now than when you began or is your heart rate slower now?

Focus on the benefits of physical activity
Notice that you feel relaxed, energized, and refreshed, and that your concentration and sleep have improved.

Post your goals
Keep them where you can see them each day.

Get support from your family and friends
Tell them about your goals or enlist them to join you.


To determine your target heart rate range, you must first understand how to take your pulse rate accurately. Please visit to learn how.