Staying motivated to stick with a new exercise program (or any program for that matter) can be hard. That doesn’t mean you can’t do it. It just means you have to push a little harder, dig a little deeper and find out what is stopping you from succeeding.

Illness, travel, work, kids or just having a bad day are all reasons to keep you from staying on track. Your goal should be finding a way to get back in the habit and make physical activity a part of your life and daily routine regardless of what kind of day you had.

You can’t create a habit overnight; it can take you up to 3 months to form a habit. Cut yourself some slack if you miss 1 day of your workout. Don’t throw in the towel and take off the rest of the week. Get back to it the next day – each time you exercise, you are making a move in the right direction to creating your habit.

What can you do to make activity a habit?

1. Think about why being active is important to you. Is it to become healthier? To avoid heart disease or diabetes? To lose weight? To train for a race? To spend more time with family? Why do you want to be active? You have to find a reason that is important to you and only you. Just because your friend exercises 7 days a week doesn’t mean that’s why you should exercise. Find a real reason that is important to you.

2. Set Goals. Long-term and short-term goals that are easily measured will help you stay on track. For example: run or walk a 5k or 10k; lower your blood pressure and stop taking medication; walk the dog 3 times a week. Whatever you want to work on – write it down and stick with it.

3. Think about what barriers stand in your way and plan around them. No time to exercise? Not true, the President of the United States exercises. If he can find time to exercise, so can you. Talk to other busy people and find out how they fit exercise into their busy lives. Bad weather? Guess what? You can workout inside! There are many gyms, studios, indoor tennis courts and home workouts that you can participate in. Bored with exercise? Try a new class, a new DVD or grab a friend and go for a walk or run.

Let 2012 be the year that you learn to keep yourself motivated. Yes, you will have some bad days, but you will also have good days. Remember how you feel on the good days and repeat those actions.