You’re not going to stay consistent with something you dread. Pick movements that feel enjoyable or at least doable.
Options include:

• Walking

• Home strength workouts

• Cycling

• Pilates

• Dance-based workouts
  When exercise feels fun or satisfying, motivation becomes less important.

4. Remove Barriers That Slow You Down

Small obstacles can derail your workout — changing clothes, driving to a gym, finding equipment. Simplify the process.
You can:

• Lay out workout clothes the night before

• Use home workouts to save time

• Keep resistance bands or dumbbells within reach
  The easier it is to start, the more consistent you’ll be.

5. Follow a Simple Weekly Structure

Instead of planning complicated workouts, keep a basic routine you can adjust.
Example:

• Monday: Strength

• Tuesday: Cardio

• Wednesday: Rest or mobility

• Thursday: Strength

• Friday: Light cardio

• Weekend: Optional workout or longer walk
  This structure gives your week rhythm without being rigid.

6. Focus on “Minimum Effort” Goals

Create a baseline you can always achieve, even when busy.
For example:

• 10 minutes of movement

• 5 exercises, 1 round

• A 20-minute walk
  Even tiny sessions keep your routine intact and prevent the “all-or-nothing” mindset.

7. Track Your Progress to Stay Motivated

Consistency grows when you see results. Keep a simple log — reps, steps, workout days, or how you felt afterward. Small wins build confidence and encourage repetition.

8. Be Flexible — Not Perfect

Busy weeks aren’t failures. They’re normal. If you miss a day, pick back up the next one. Don’t restart, don’t punish yourself, and don’t overcompensate. Flexibility keeps you consistent far better than perfection.