Q. I'm trying to help my friend stick to her resolution to exercise regularly. Can you pass along some tips that will help her stick to it?

A: According to many experts, four of the most critical factors regarding exercise adherence are:

1. injuries
2. time
3. boredom
4. results

Not surprisingly, individuals won't stick with exercise programs in which they get hurt. The old adage, "no pain, no gain," makes no sense to most people. Individuals prefer to engage in exercise regimens that are time-efficient, which will allow them to continue to enjoy valued hobbies and other interests. Fortunately, individuals can experience the innumerable benefits of exercise without enduring marathon workouts.

Common sense dictates that people prefer to participate in exercise programs that are enjoyable. Boredom can have a devastating impact on an exercise commitment. At the very least, the activity should allow an exerciser to disassociate from the negative aspects of the exercise experience (fatigue, muscle soreness) and to refocus on more positive factors. For example, the high-tech features on many contemporary exercise machines are designed not only to provide physiological and performance feedback, but also to engage the exerciser in a diversion from the physical effort required for the exercise.

Achieving meaningful results can be among the most important adherence factors for many individuals. People typically participate in exercise programs to achieve specific goals (e.g., weight loss, stress reduction, improved strength, etc.). Obviously, they're more likely to continue expending the time and energy involved if their efforts produce desired and meaningful results.

There are a number of steps your friend can take to increase her interest, enthusiasm and, ultimately, long-term adherence, including:

Establish the intrinsic motive to exercise. Help your friend determine exactly what she wants to gain from an exercise program.

Emphasize short-term goals. Goal setting should be viewed much like climbing a ladder, with an emphasis placed on reasonable distances between rungs.

Minimize injury/complications by not doing too much, too soon. Oftentimes, novice exercisers who increase their activity dosage too abruptly become discouraged, especially if they feel too sore or become injured.

Encourage group participation. Group commitments tend to be stronger than those made individually. Often, the encouragement of a group can provide an individual with the incentive to continue exercising during periods of decreasing interest.

Emphasize fun and variety in the exercise program. The type of exercise program also has been shown to influence long-term exercise adherence. Unchanging and regimented exercise programs often become monotonous and boring, leading to poor exercise adherence.

Include significant others, family members and/or friends in periodic functions. The attitude and support of those with whom an individual interacts most frequently helps determine whether that person will adhere to an exercise program. A participant's significant other, as well as family and friends, can play an important role in this regard.

Keep an exercise log. The importance of immediate, positive feedback to reinforce desirable health-related behaviors is well-documented. A progress chart that allows your friend to record daily and cumulative exercise achievements (e.g., total exercise time, mileage,) can help her see the progress she has made.

Establish regularity of workouts. People who start their workouts at the same time each day are more likely to make exercise a habit.

Source: Dr. Cedric X. Bryant, ACE's Chief Science Officer; ACE FitnessMatters, Mar/Apr 2007.