Many of us find it quite challenging to maintain our New Year's resolutions. This is probably more evident with our commitment to start an exercise programme. However, a little more self-confidence, determination and planning should help us make significant progress through most of, if not, the entire year.

If you took a break during the festive season, you will need to reassess where you are now so that you can make a smooth transition as you restart your programme. Many of us do not get past the planning stage, so if you hit a snag, your plans should be revisited, revised, and revived.

You know best what you want for yourself as well as what's best for you. The following should help you to develop a workable plan for the new year. If you plan to exercise regularly, all your needs and interests should be taken into consideration because these will have to be organised to accommodate the inclusion of your programme.

Give serious thought to plan

Thus, serious thought must be given to your plan, which will include this new item without disrupting or displacing other things such as work, school and other social activities that are standard fixtures in your daily or weekly routine.

The type of exercise programme you are interested in, its affordability, the demands of your work, family, friends and activities of daily living are critical factors to be examined.

Pleasure and satisfaction are cardinal factors in the success of any exercise programme. These attributes are critical to your enjoyment and acceptance of the product. Without such, the programme will quickly peter out.

You need to examine the advantages and disadvantages you will experience by investing your time and effort in the programme.

Establish goals

Clear, realistic, measurable goals should be established so that you can obtain authentic, periodic feedback to help you assess the programme and follow up as the feedback indicates.

A written contract is always good to help you stick to your commitments. This pact should be treated with the same responsibility and professionalism as any other binding document.

Recording of your progress should be standard procedure. This level of management of the programme will provide good insight into your progress, which is needed to provide you with the evidence to keep the activity going. New challenges will appear more achievable, thus your determination to continue is increased.

Anticipate the problems or difficulties you could face as the programme progresses and plan ahead so that the challenges are less daunting if and when they appear. Developing contingency plans will help to motivate you to take on new challenges and keep your interest high.

As you achieve each goal or objective in your programme, reward yourself. This is excellent for your self-confidence, determination and morale. Rewarding yourself will entice you to accomplish more goals. Positive rewards will provide the satisfaction you need to try to achieve even greater levels of success.

Company is good social support

Encourage others to join you in the activities or programme. Having company is a good social support that will help to influence your level of commitment and interest.

Assess your goals as well as your strategies in a timely manner and make the necessary changes. This will help to inject new life into the programme for its sustenance. The dividends you achieve for your time and effort in the programme should encourage you to invest even more for ongoing improvements.

Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email yourhealth@gleanerjm.com.