1. Make work out a "win-win" game:
A lot of adults with ADHD set exercise goals that are unrealistically high - and without knowing set the stage for failure. For instance, if you say that you will work out for 30 minutes but manage only 15, you may feel so discouraged that you skip your next exercises session.
Here is a better idea: First, decide upon the absolute smallest amount of exercise that you find acceptable - for example, working out for 15 minutes two times a week. Then set a simple maximum workout goal - maybe 30 minutes twice a week. Chances are, you will have no trouble reaching your minimum goal - and there is a good chance that you will also exceed your maximum goal.
Meeting your goal make you feel good and encourage you to stick with your workouts. Keep in mind to increase your minimum and maximum goals periodically.

2. Hold yourself responsible:
If you told yourself that you would work out before the end of the day, do not allow yourself to bag it. Even if it is 11:30 p.m., you still have time. If it is impossible to go outside or make it to the fitness center, run in place or do some jumping jacks or pushups. Your aim is to end the day saying, "I do what I thought I would do!"

3. Track your workouts:
Hang up a date book, and mark an X on the days you work out. Keep it easy - no need to mark workout time, reps, laps, heart rate, and so on. Once a month, review what you have accomplished to get a sense of your progress.

4. Write down a letter:
Several adults with ADHD start an exercise program with marvelous enthusiasm, only to lose interest within a small number of weeks. If that sound like you, write yourself a letter of support. Give it to a friend at the start of your work out program, and ask her to "deliver" it back to you when your interest starts to flag.

5. Schedule "backup" workouts:
Like most ADDers, you most likely hate structure - particularly when it comes to working out and doing other "chores". Therefore, feel free to add some flexibility to your structure by scheduling not one but more than a few workouts during any given 24-hour period. For example, you might schedule your weekend workout for 10 a.m., 1 p.m., and 3 p.m. Saturday, and 11 a.m., 2 p.m., and 5 p.m. Sunday. That is six chances. Odds are, you will make one of them.

6. Pay no attention to your "internal saboteur":
It is hard to build up regular exercise behavior if a voice inside you keeps saying, "Why not omit today's workout and do it tomorrow in its place?" Moreover, with ADDers, there is usually such a voice. Do not pay attention to it. Tell it to get lost.

Labels: Aerobic and Anaerobic Exercise, Exercise for Seniors, fitness equipments, Health Benefits, physical Exercise, Tips for Physical Activity