Tips for Veterans to Build and Maintain an Exercise Routine for Lasting Mental Health Benefits
Sticking With It: Exercise for Your Mental Well-being
It goes without saying that physical activity is necessary to get fit. However, research also shows that it’s a good tool for supporting mental health. Moving your body can help manage stress from service, ease feelings of depression or anxiety, and build resilience. Getting started with an exercise routine can be a big step at first, but making it a regular habit will yield real benefits.
That doesn’t mean it’s easy. Sticking with it can be tough as life gets busy, motivation fades, and sometimes pain or difficult memories get in the way. Building a lasting exercise routine takes more than willpower – it needs a good plan, kindness toward yourself (especially on off-days), and sometimes a little help.
You don’t need to be perfect. All you have to do is understand why regular movements help and then find simple ways to make them part of your life.
Why Regular Effort Matters Most
A big misconception about exercise is that it needs to be an hours-long, intense workout every time. That’s not true. Consistent, moderate activity often works better long-term than pushing too hard occasionally. It’s not unlike saving money: small, regular deposits add up over time.
Regular movement also helps your brain handle stress better and boosts chemicals that support brain health. Each time you stick to your plan, you build confidence in your ability to succeed, making it easier to keep going. Focusing on consistency helps you maintain a habit without burning out.
Setting Yourself Up for Success
A little planning goes a long way:
Find Your Reason: Why do you want to be active? Maybe it’s having more energy for family, managing stress, sleeping better, or enjoying nature. Connecting exercise to what’s truly important to you provides lasting motivation.
Related Post: How Outdoor Recreation Provides Relief for Veterans
Start Small: You don’t need to do everything at once. Focus on building the habit first. A short walk most days is a great start. Small wins build confidence. Gradually do more as you feel ready.
Choose Activities You Like: You're likelier to stick with something you enjoy (or, at minimum, don’t dread). Try walking, swimming, yoga, lifting weights, team sports, or hiking. Find what fits you and brings you joy. This is your time to explore and have fun with physical activity.
Tips to Stay on Track
Life happens, but these strategies can help:
Schedule It: Treat exercise time like a necessary appointment. Put it on your calendar.
Be Flexible: Bad days are normal. If pain flares up or you feel worn out, do less or try something gentler, like stretching. Aim to get back on track tomorrow without beating yourself up.
Notice Your Effort: Keep track simply – maybe a checkmark on a calendar. Celebrate showing up, not just how fast or far you went.
Lean On Your Support System
You don’t have to do it alone. There are people who care about you and want to see you succeed. Reach out and let them in.
Connect with Others: Exercise with a friend, family member, or fellow veteran. Knowing someone expects you helps, and sharing the journey can make it more enjoyable.
Talk to Your Doctor: Discuss your exercise plans with your healthcare team. They can offer advice, ensure they’re safe, and help you set realistic goals.
Building a Routine That Lasts
Creating a consistent exercise habit is a journey. Focus on persistence, not perfection. You can build a longer routine by finding your motivation, starting small, choosing enjoyable activities, planning, being flexible, and using support. Every step you take is an investment in yourself.
Ready to start? Click here to learn more about our free fitness center for veterans. VOC also offers health and wellness services and groups that are 100% free for veterans.