You have done the hard part by getting started, it is now time to focus on maintenance.

Reflect on your journey — has it been easy or difficult to reach the 10,000 steps? What have you liked about it? What didn’t you enjoy? Did you notice any changes mentally, physically, or both?

Use your reflections to help guide you in moving forward and create an exercise plan for the next week, month and/or year. If you are stuck and need a little inspiration, our Mates4Mates physical recovery team are here to help.

To help you continue your health journey, we have put together a few tips below:

Keep setting new goals

If you were using the 10,000 steps app, why not pick a challenge to complete (e.g., Steady Stepper). Our Liaison Officers also have a few physical activities that you may like to train towards.

Make the time to exercise

Rather than spending time trying to find the perfect time to exercise, schedule a regular walk or exercise session and stick to the plan!

Invite a friend

Use exercise as a time to catch up with a friend. This will make you more accountable and more likely to exercise. Don’t let your friend down!

Tell a friend

Book yourself in for a gym session or tell someone you are going to do some exercises and keep your word. When it comes to maintaining your exercise goals, your friends will have your back.

Continue with a step goal

If 10,000 steps a day were too much, you can try reducing the goal and work your way up. Something is better than nothing.

Although our first exercise achievement is great, you need to work hard to sustain the momentum in order to see positive long-term results. If you would like to learn more about how the team can assist with keeping your exercise on track, get in touch today.

Written by Mates4Mates exercise physiologist Nami Terada