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Have you started a new workout routine only to watch it fizzle out a few weeks later?

Building the habit can be tough, especially at first, said Benedikte Western, a research fellow at the University of Agder in Norway.

"It takes time to develop new habits, but if you're motivated, it is certainly not impossible," she said in a university news release.

"As time goes on, your new lifestyle will become more ingrained as a habit and a natural part of your everyday life," Western added. "You'll discover strategies that work for you and gain experience in overcoming obstacles."

Western and the health care organization Kaiser Permanente share some strategies to help people turn intention into action.

Some people want to get in better shape so they can keep up with their kids or join friends on a hike. Others hope to ease stress or sleep better.

"Start by outlining the pros and cons you perceive in adopting a more active lifestyle. This will empower you with better control over the situation before you commence," Western said.

A workout plan built around activities that suit you is easier to stick with, she said. That means weighing motivation level, available time and the equipment already on hand.

"If bad weather prevents you from going out, make sure you have the right gear," Western said.

Small improvements also tend to be easier to maintain than big ambitions.

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