You’ve been meaning to start working out for months, maybe even years. But every time you try to start, it feels like you’re swimming upstream. You make excuses not to go to the gym or start working out but quickly fall off the wagon. Why is it so hard to stick with a fitness program? And more importantly, how can you overcome this obstacle?

Resistance is a part of our everyday lives. You have all the motivation and desire to start this new fit life in the morning, but by the afternoon, that motivation is gone. You trick your brain into thinking, “I’ll start tomorrow” or, “I can wait for the New Year, then I will start going to the gym.”

Let me tell you a secret: tomorrow will NEVER come. We play this game with ourselves to take the easy way out. Our bodies were built to survive. Exercise, although highly beneficial, is considered a type of stress on the body. Since we were created to survive, exercise is an uncomfortable activity to endure for one hour at the gym, running, or at a fitness class. However, the results are where we benefit and why we need to keep going!

The “Current” of Life

Imagine your fitness journey as a river. Every day, that river is moving forward—and so are your fitness goals. But every day that you don’t work on your fitness, you’re not just standing still. You’re actually moving backwards. That’s because there’s a current carrying you backwards, and it’s called time. The longer you wait to start working on your fitness, the further behind you’ll be.

Here are a few reasons why starting a fitness program can feel like swimming upstream and what you can do to overcome each.

• You don’t have a plan.

The first step to taking control of your fitness is creating a plan. This means setting specific goals and mapping out a strategy for reaching them. Without a plan, it’s easy to get discouraged and give up when you don’t see results immediately. But if you take the time to create a plan and commit to following it, you’ll likely stick with your fitness program in the long run.

• You’re not motivated.

Another reason starting a fitness program can feel like swimming upstream is that you’re not motivated enough to stick with it. This is often due to setting goals that are too vague or unrealistic. If your goal is simply to “lose weight,” for example, it’s easy to get discouraged when the number on the scale doesn’t budge after a few weeks of working out. But if you set a specific goal—like losing 5 pounds in two months—it’s easier to stay motivated because you can track your progress and see results along the way.

• You don’t have accountability.

It’s also hard to stick with a fitness program if you don’t have anyone holding you accountable. This is where a personal trainer or workout buddy can come in handy. Having someone there to support and encourage you will make it much easier to stay on track with your fitness goals.

Why We Procrastinate

The main reason we procrastinate on starting a diet or exercise program is that we perceive it as being difficult. And let’s be honest, starting a new health routine can be challenging. It requires us to change our habits and make time for something that may not be enjoyable at the moment. But the benefits of exercise are well-documented and worth the effort.

Exercise has been shown to improve mental health, increase lifespan, and reduce the risk of chronic diseases like heart disease, stroke, and diabetes. In fact, the Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic exercise (like running) each week. That may sound like a lot, but it’s only about 30 minutes a day, five days a week. And it’s worth it!

How to Get Started

If you’re having trouble getting started on your new health routine, try these tips:

• Set realistic goals

Trying to lose 20 pounds in one month is probably not realistic or healthy. But setting a goal to lose one to two pounds per week is more achievable and will help you see results that motivate you to keep going.

• Find an activity you enjoy

If you hate running, don’t force yourself to do it just because you think it’s “good for you.” Plenty of other activities provide the same health benefits without being tortured. Find something you enjoy and stick with it.

• Start small

If you’re new to exercise, don’t try to do too much too soon. Start with 10-15 minutes daily and gradually increase your time as you get more comfortable.

• Schedule it into your day

Like any other necessary appointment, make time for your workout and put it on your calendar. This will help ensure that you do it!

• Get a buddy

Having someone to exercise with can make it more enjoyable and help keep you accountable.

• Be patient

Don’t expect to see results overnight—it takes time to see the benefits of exercise. Stick with it and give yourself credit for making positive changes that will benefit your health in the long run.

If starting a fitness program feels like swimming upstream, it’s probably because you don’t have a plan, you’re not motivated enough, or you lack accountability. But by taking the time to create a plan, setting specific goals, and finding someone to hold you accountable, you can overcome these obstacles and finally start seeing results from your workouts.