Having a positive outlook and enjoying the activities you do will help you stick with them over the long run. But feeling frustrated about exercise can throw you off course. If you are still working out your routine, let’s find ways to get it right and make physical activity something you enjoy and look forward to.

Check in with yourself every month or two, and ask yourself the following questions. This will help you to get in touch with how you feel about your physical activity routine and let you whether it’s time for a change.

- Do you enjoy physical activity? If you find that you are enjoying your physical activity routine, then it seems you have found the right set of activities for you. Keep up the good work, and remember to check in with yourself from time to time. Even if you are happy with what you are doing, it can’t hurt to experiment with new things and liven up your routine a little.

- Are you bored, frustrated, or distracted when you exercise? If you find that you are bored, frustrated, or distracted, a little trial and error can help. There will always be distractions, but if you aren’t enjoying the activities you are doing, try to experiment with them until you get it right.

You might try fitting your activity in at a different time of day when you aren’t so rushed or distracted by other things. Or you might try doing a different activity, but keeping the same time slot you already set aside. Again, classes are great for adding variety to your routine.

- Do you feel good physically when you are active? If your answer to this question is no, make sure that you are not doing too much. You may be straining some muscles.

Stretch before doing any physical activity and take it slow. A gradual approach can take away some of the frustration of feeling that your body is not keeping up with what your mind wants it to do. Make sure to check with your physician if you experience persistent physical discomfort as a result of your physical activity. With the money you will be saving from not smoking, you may also consider trying a couple of sessions with a personal trainer.

Trainers are available at most gyms and YMCAs and some of them even offer free consultations as part of your orientation. By measuring your level of endurance, a trainer can work with you to create an activity plan that is safe and effective. A trainer can also help you decide when to increase your level of physical activity and are often great for keeping you motivated. Trainers are also helpful for making decisions about adding a strength training program into your routine.

- Do you feel a sense of accomplishment from your physical activity? . You’ve done some really great work. Quitting smoking is a difficult thing to do and you managed to do it and work on getting more active. These are two of the main ingredients in building a healthy new you, and you are well on your way.

If you aren’t feeling good about what you’ve accomplished, remind yourself of all that you’ve learned and how much time you’ve spent working on your health. Practice a little positive self-talk to build your confidence and get back on track.

Finally, if you find that for some reason you get entirely thrown off track, even if it means starting over. There are many things in life that can get in the way of one’s routine: holidays, vacations, being extra busy, sickness, and pregnancy.

If possible, try to plan ahead. But if you cannot, try to get back to your physical activity again, when things calm down. Remember those benefits, and be confident about how much you’ve learned and already accomplished.

When thinking about your personal roadblocks to quitting smoking, remember that there are different kinds. Some are mental and have to do with how you view your smoking habit. Others have to do with your social life and how much support you’ll have when you quit smoking.  Still others are related to what you think might happen if you quit, such as gaining weight or being irritableHere are examples of some common roadblocks people face when trying to quit.

-Weight gain

You could gain weight and it can turn out to be a real problem. But there are many ways you can avoid or minimize that gain with healthy eating habits and by making physical activity a bigger part of your life.

-Smoking is part of my routine.

Routines are not set in stone. Experimenting even slightly with your daily routines by adding new, healthier activities such as walking, reading a book, or trying a new hobby, will take you out of your smoking rut and other unhealthy activities.

-My friends all smoke and it will be too hard to stop around them.

Spending time with friends who smoke can make it hard for you to quit. The same goes for members of your family. Try getting their support ahead of time. Tell them how important it is for you to quit and how they can help. They will be impressed by your resolve and may even want to join you.

-When I don’t smoke, I feel fidgety, like I need to do something with my hands.

Try to focus your attention on other things. You can keep your hands busy by cooking, gardening, sewing, writing a letter, or munching on a carrot or celery stick. You may also want to try the relaxation exercise it can do wonders for calming you and helping you regain your sense of well-being.

-I get nervous and irritable without smoking.

Nervousness and irritability can be overcome. Physical activity can improve your mood and leave you with an overall sense of well-being. Use the relaxation exercise to get you through the tense moments and cravings.

-Smoking gives me extra energy and keeps me going.

There are other things you can do to boost your energy level. Physical activity is a great way to get re-energized and can build your stamina over time. A balanced diet full of vitamins and nutrients can also keep you at a good energy level.

-There are a lot of problems in life.

Many smokers have other stress in their lives besides quitting smoking. If you are going through or recovering from a major loss or problem, this may not be the best time to quit. And you might still want to adopt some of the physical activity and healthy diet recommendations so you can feel you are being good to yourself. Changes in these areas can pave the way to eventually quitting smoking.

There is no “right time” to quit smoking. Quitting is tough, but, 49 percent of all smokers have done it and you can too. Also, quitting can make you feel more positive. You may find that some of the tools you use to quit smoking can help you tackle other problems.