We all know we need exercise. Most health organizations agree that to prevent heart attacks, strokes, diabetes and certain cancers, we need to exercise at least 30 minutes a day five days a week. But actually doing it is another story.

While we may make excuses to avoid exercise, the fact remains that not exercising will contribute to your risk of chronic disease. Here are some tips to make exercise goals attainable:

• Set reasonable goals: Start small, especially if you are just starting out. Gradually work your way up to the recommended minimum.

• Track your progress: Keep a record of your workouts using a mobile app or pen and paper. Seeing progress, such as running faster, can motivate you to keep improving.

• Ban guilt: There may be days when you don’t meet your own goals and expectations. That’s ok. Just get back on track the next day.

• Ban comparisons: There will always be someone fitter, faster or more flexible than you. Don’t let that deter you. Your workout is about you.

• Find social support: Online communities can offer encouragement, and so can a friend who wants to work out with you. An hour on a treadmill can fly by when you have someone to talk to.

• Find exercise you enjoy: Try different things, such as dancing, gardening, swimming, or playing a sport. Exercise does not need to happen in a gym. Even if you don’t like most forms of physical activity, find something you can live with. Your body needs it, and you may even start enjoying it once the activity becomes a habit and you start seeing some benefits.

• Break it up: The recommended 50 minutes per week can be divided up any way you’d like. If smaller increments work better, go for it!

• Reward yourself: Acknowledge your success with a treat that isn’t food based, such as a massage or ball game tickets.

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Source: WebMD®