You've started your exercise program four times since Jan. 1. Each time you last a few days.

Then something stops you. You need to study for an exam.

Your roommate turned 21.

You have a big canning trip.

There are lots of distractions. What if you miss a workout on a Friday?

Why not wait till Monday to start again?

If you miss a workout on the 25th, why not wait till the first to start again?

It's a better start date anyway, right? Wrong.

This start/stop mentality is dangerous.

Recent research shows individuals who start and stop an exercise program often are putting themselves at great risk of serious injury. They are also not gaining the valuable benefits of fitness during their short, weeklong "on" periods.

Several universities are studying what we call exercise adherence.

Though in the infant stages, their preliminary research shows you can gain more benefits from shorter, more realistic sessions of exercise that come at regular intervals throughout the week.

Longer, more unrealistic sessions that you can commit to one week but have to abandon the next can be harmful.

In other words, it is more beneficial from a health and wellness perspective to commit to 20 minutes a day, four days a week forever, rather than trying to get in 60 minutes, seven days a week only to end up quitting because of lack of time.

The all-or-nothing workout strategy is highly likely to fail.

Statistics show you are 60 percent more likely to stick with your exercise plan if it contains realistic time goals.

If you know you can spare an hour every Tuesday and Thursday and squeeze one more workout on the weekend, you are highly likely to make this work for the entire semester.

People who set goals of working out for an hour every day in between classes at 10:10 a.m. and 1 p.m. no matter what is more likely to fail and also to disappoint themselves.

Stick with a realistic time goal and then promise yourself you will work out at a moderately hard to challenging level for that time.

The higher intensity will ensure that your workout is of value and your time is well spent.

Another trick that helps people guarantee their workout is to schedule it. If it is written in your day planner, you are more likely to stick to it.

You are also more likely to stay away from that time when other engagements begin to fill your schedule.

Begin your week by opening your calendar on Sunday night, immediately pencil in workout at times that fit your existing schedule.

As other things come up, you will know to avoid the already scheduled exercise time.

Research shows that people who schedule and write down their workouts are 40 percent more likely to stick to their workout goals.

If you can't depend on your own motivation, try finding a workout partner.

People who exercise with a partner two or more times a week are 35 percent more successful at keeping their commitment to exercise over the long term.

It is uncertain if the attraction is the combination of socialization and exercise, or some other, guilt-filled reason.

Whatever the reason, people who meet others to workout will stick with it longer than those who try to go it alone.

Cross training is another trick to regular training.

Without further study of exercise adherence and exercise psychology, I cannot comment on why this is so. Perhaps the cross training, varying your type of exercise, helps to aid with boredom.

Or maybe it keeps us from getting overuse injuries.

Do you really need to know why?

The bottom line is that people who vary their exercise between at least two activities are more likely to become lifelong, regular exercisers.

You can spend 10 minutes a day talking with friends, giving them excuses why you couldn't fit exercise in today, or you could save those 10 minutes.

Combine your 10 minutes from Monday and 10 from Tuesday.

Use that 20 minutes for a moderately paced treadmill workout or a walk around the block.

If you do this regularly, without skipping or stopping, over the course of a year you will have walked off approximately 6 pounds.

Imagine waking up next Jan. 1 six pounds leaner just by sticking to a regular exercise program.

You've got nothing, but 6 pounds, to lose by trying it.