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Whether you watch the sun go down early every day, can't get to the gym you frequent, or are busy with work or kids, it's easy to miss a few sports...and then more than a few. After all, exercise thrives on a daily routine. In a 2019 study, researchers found that people who consistently lose weight tend to schedule exercise similarly each day.

Especially in the winter, exercisers often shy away from their typical regimen, says Lee Jay, a personal trainer, mat Pilates instructor and nutrition coach who specializes in fitness newbies. "The days are shorter, which means if you're exercising before or after work, it's likely to be in the dark," she said.

Combine the short days and added obligations with the many layers needed in the outdoors, and you have the perfect secret to an excuse. "When we're committed to our day-to-day tasks, our brains are biologically ready to take on that workload, and our bodies pick up speed," Jay said. "Once we break that momentum, we need to put in a lot of mental and physical energy to get things going again."

Once you get over a hurdle, Jay says motivation tends to skyrocket quickly — but the first hurdle is the worst. If you're struggling to find willpower and need to start an exercise program right away, here's how.

set exercise date
Date yourself, maybe a treadmill or outdoor walking shoes? "Keep a fixed time and date on your calendar each week as an appointment," Jay says. "Think of them as 'my time,' not hard work." Also, choose your favorite activities to follow through. "If you like fast-burst HIIT (or high-intensity interval training), but you think you should try Pilates, stick to HIIT now," she says.

Get rid of it as soon as possible.
Jaylen said, try to squeeze out the morning exercise to "get it." "The longer you procrastinate, the less likely you are to do it." This is especially true when it gets darker and colder earlier. Also, keep your workouts short and intense. "Four 30-minute workouts a week are more achievable than four one-hour workouts," Jay says.

Start at home.
You don't need a fancy gym or the latest equipment. You can continue your exhausting workout routine from the comfort of your home. "Online classes are the best place to start -- especially if you like being guided and motivated by others during your workouts," Jay says. “There are a lot of on-demand services out there, from HIIT and strength, to yoga, Pilates, and Barre, many of which offer free workouts or two-week trials. At this point, Fitbit Premium is our paid membership. It uncovers patterns and provides actionable insights to help you gain deeper health metrics, hundreds of exercises and meditations, new challenges and games, and more.

And you don't need to take challenging classes every day. Jay recommends dimming the lights, lighting some candles, and doing a gentle, low-impact Pilates or yoga practice.

set specific goals
Want to run a half marathon? Weightlifting just got better? "Have a goal in mind, something that's available and relevant to your fitness aspirations, and write it down," Jay says. "Look at this goal when your motivation drops."

If you’re still struggling, meet friends virtually, put yourself in charge of exercising, or call friends while you walk.

Comprehensive thinking
You don't just exercise to maintain a certain weight. Remind yourself of the positive benefits of physical activity and mental health, from improved sleep to better long-term stamina. "Science has proven that it has a positive effect on our mood," Jay said. "Keep that in mind if your energy or motivation drops."

Remember, it only takes 21 days to form a habit, Jay says, so start today and stick to it. Within three weeks, you won't be able to bear not doing your daily exercise.