publication1-cropped-500When it comes to our jobs, accountability often determines whether our paycheck reflects an increase or not. Knowing that someone or some group will evaluate job performance adds a level of accountability to the work performed.

When it comes to exercise, ACCOUNTABILITY is another concept that helps incentivize people to stay on track. For most people, exercise is NOT exciting. Expecting people to comply with this lifestyle behavior MULTIPLE TIMES/WEEK (EVERY WEEK OF THE MONTH) seems pretty unrealistic. What does it take to reduce resistance people experience when faced with the arduous task of exercise?




We need to make the word ACCOUNTABILITY into a game to use it effectively. The concept of a “game” adds some level of “fun” to the equation. There are several ways one can create accountability to exercise on a more regular basis.

  1. Exercise Partner: Find someone to exercise with. Start with a time allotment that’s REALISTIC (20-30 minutes.) Being accountable to another person adds commitment to the activity. It also creates some social time away from family, work and other daily responsibilities.

  2. Track Your Exercise: Purchase a heart monitor, a fitbit or some other device that gives you the opportunity to see what you accomplish. As you begin to regularly exercise, calorie expenditure increases as CONDITIONING improves. Walking hills becomes easier, bending to get pans from a lower cabinet becomes easier and increased overall energy becomes more noticeable.

  3. Track Your Foods: Believe it or not, this becomes a game as well. A person gets to challenge their own eating habits and records them in an ongoing log (preferably a computer log.) This provides a history to review and tangible proof of improved food selections over time. This information can be shared with your exercise partner as a competition. See who logs the healthiest number of meals each week. The winner can be TREATED to a beer or glass of wine and some more social time!

  4. Start The Day Right: Wake up each day to a 10-14oz. glass of water. This becomes a subliminal message to oneself that the body DESERVES a POSITIVE start to the day. It’s an EASY activity to do that requires no time, financial investment, or fancy equipment. Follow this glass of water with walking up and down your stairs (if your house or apartment has stairs) 3-5 times before showering or eating breakfast. Now you’ve started your day with good hydration and physical activity rather than the usual cup of coffee and the sedentary act of reading the newspaper.

  5. Topic of Discussion: Make HEALTH a daily topic of discussion at the dinner table. For those with families, it encourages wives, husbands and children to participate in healthy lifestyle behaviors as well. It also creates a topic to “break the ice” for family dialogue during dinner.

Accountability over approximately 90-120 days creates new patterns of behavior that develops and supports healthier ATTITUDES and QUALITY LIVING. Most people completing this time frame successfully maintain this new standard of healthy living LONG TERM.

It doesn’t matter whether you’re overweight, deconditioned, frequently ill or simply lethargic, ACCOUNTABILITY is one of the best methods to overcome procrastination and dangerous lifestyle patterns of behavior.


to be accountable to and start helping each other achieve a better quality of life. 90-120 days later you will realize your ACCOUNTABILITY has shifted from your PARTNERย  to YOURSELF!



will become the NEW NORMAL way of life!






  1. Responsibility towards oneself. That sums it all.

    Liked by 1 person

    1. It’s sad that so many people don’t realize how little they VALUE their own health.

      Liked by 2 people

  2. My husband and me do it together…either going out for a walk when the weather is nice or doing cardio. It also keeps us accountable for each other.

    Liked by 3 people

    1. Maybe your comment will get other couples to consider being accountable to each other. I appreciate your comment and commend your willingness to be actively responsible for your health.

      Liked by 1 person

  3. I think you have some really good suggestions here to get a person off to a running start on the right path. Computer and ‘apps’ make is very easy and (to some of us) fun to keep track of our calories or movements in a day. I remember years ago when I tried to keep a ‘food diary.’ It was an amazing amount of work. Now, all you need to do with most programs is type in your foods. Very useful post!

    Liked by 2 people

    1. Thank you, Tony. Each person needs to find the motivation within themselves. Using tools like these makes the PROCESS more fun and more rewarding. I have tracked my foods since 1995 and currently have displayed on my program August of 2008 to the present. I track my exercise with a polar heart monitor (the kids have no idea what this is ๐Ÿ™‚ ) every single workout and record these numbers as well. These tools help me maintain my blood chemistry values.

      Liked by 1 person

      1. Way to go, Jonathan. That’s the kind of work that pays serious dividends.

        Liked by 1 person

  4. Great tips! I like to add a little lemon to my water to spruce it up, plus it gives added health benefits. It’s definitely important to choose an exercise or activity that is enjoyable..that way you don’t end up dreading what you are doing. Getting outside is great, as well as visiting the local or state parks. Take in the scenery, get some fresh air, and enjoy a hike! It’s a great family activity! Having an accountability partner can be great – my husband is always my first choice. In addition, I will say that Facebook fitness groups for specific exercise programs are also a valuable resource for accountability. ๐Ÿ™‚

    Liked by 1 person

    1. Thank you for sharing all your excellent tips. People would be wise to incorporate some combination of them into their lives.

      Liked by 1 person

  5. Definitely agree here Dr Jonathan. I’m a loner by nature and I love to exercise on my own. However, I know a lot of people who benefit from having a partner or a whole exercise group/class to be accountable to. A good motto in life is to find what works for you, and stick to it.

    Liked by 1 person

    1. I like the motto you stated. It is likely to provide the best outcome. Find what works (not just for today,) but for the days to follow that supports the desired lifestyle of CHOICE.

      Liked by 1 person

  6. Accountability goes a long way in life. Fantastic post !!!

    Liked by 1 person

    1. Thanks so much, Lynne. I’m glad you enjoyed it. ๐Ÿ™‚

      Liked by 1 person

  7. Back in the game….exercise daily…I have an area set up in the Arizona room…its amazing at how much better you feel after your done… effects all aspects of your life… the post….kat

    Liked by 1 person

    1. Nice to see you back and moving in such a good direction. Keep up all the good and hard work!


      1. thanks….xxkat

        Liked by 1 person

  8. Words Written · · Reply

    Even though I very well understand the importance of exercise, I have a great difficulty in disciplining myself and exercising regularly; there are just too many distractions. However, I am taking baby steps. Youtube workout videos are pretty helpful. I would recommend 30 day workout challenges to people like me who have hard time working out regularly.
    My workout mantra: Persistence, Determination and Repitition

    Liked by 1 person

    1. I think your suggestions are terrific.
      For those who experience difficulties remaining committed to exercising, I have a few recommendations as well.
      1. Start by committing to only 3 days/week. This becomes a REASONABLE time frame that people consistently believe is achievable.
      2. If possible, do it first thing in the morning. Although no one likes getting up early, it gets the event done and out of the way. Whatever the rest of the day brings, it won’t interfere with accomplishing your exercise.
      3. Keep it relatively short (at least in the beginning.) 15-30 minutes is all you should do.

      People who follow this advice for 9 weeks without missing 1 workout usually successfully continue to exercise regularly.

      By the way, I love your mantra! ๐Ÿ™‚

      Liked by 1 person


    Liked by 1 person

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