If getting more exercise is on your New Year’s resolution list, you’re not alone. While becoming more active is one of the most common resolutions, only about 25% of adults meet the recommended guidelines for physical activity. How can you beat the odds and make sure your resolution becomes more than just a January fad?

Make Exercise a Habit

You probably don’t have trouble remembering to brush your teeth or water your plants because you do these things on a regular basis. Reframing exercise as another daily task that becomes second nature can help turn it into a lasting habit. If you rely heavily on your calendar to remember things, try scheduling your workouts ahead of time. You will be more likely to follow through if you have already planned out time in your busy schedule to get your exercise in.

Think Outside the Gym

You don’t have to spend hours at the gym to get all the benefits of exercise. If machines aren’t your thing, try fitting a brisk walk or run into your day coupled with strength training at home. Don’t have weights? Use soup cans or water bottles from your pantry to add some resistance to your workout.

On the other hand, if exercising with others will hold you accountable, sign up for a new fitness class with a friend. The best exercise is what you will commit to consistently, so take the time to find options that you will look forward to.

Get the Most Bang for Your Buck

Exercising at a higher intensity can help cut down on workout time without sacrificing any of the benefits. Try out high-intensity interval training, a type of workout that features periods of intense exercise mixed in with pauses for recovery. This method provides all the advantages of physical activity in a short amount of time, and some people even enjoy it more than longer training sessions.

Other time-saving workout options include biking or running to work or school instead of driving, doing strength training exercises while you watch TV or finding opportunities to get some extra steps in.

Keep the Benefits of Exercise in Mind

Above all else, keeping the benefits of exercise in the back of your mind can help motivate you when the going gets tough. Exercise has been shown to be a powerful protector against cardiovascular disease, diabetes, cancer and even mental health conditions such as depression and anxiety. So, even after January passes, aim to hit the physical activity guidelines and stick with them. Your body and mind will be stronger because of it.