It’s Sunday night. You’ve decided you’re definitely going to get up at 6 a.m. tomorrow to go for a power walk before work. Then the alarm rings on Monday morning and you think maybe you’ll go after work. But at the end of the day, a friend asks you to join her for a cocktail after work and now you decide to take that walk tomorrow. No one will ever know the difference…

Physical exercise, while incredibly important to our health, can be one of the hardest things for busy people to work into their schedules. That’s why you may need a workout buddy. Your buddy is someone who keeps you on the straight and narrow and who holds you accountable if you don’t meet your exercise goals. Studies show that people who plan their workouts around someone else – whether it’s walking together, a regular tennis date or meeting at the gym – are more likely to stick to their fitness regimen.

In many classes or in a small gym, members can also hold each other accountable. You can set fitness goals together and encourage each other to reach them, maybe even with a little good-natured “egging on” to go along with it!

Workout buddies don’t let anyone give up, or allow excuses or slacking – the “buddy” system works perfectly. If someone misses class, you can bet one of his or her buddies will be giving them a call. You don’t get that kind of support exercising by yourself.

Want to find a workout buddy of your own? Here are a few things to consider:

• Find someone with similar interests. You want to have something to talk about when you are running, walking, or working out.

• Find someone who has a similar work schedule. You want to be able to set times and dates and be able to stick with them.

• Find someone who will motivate you and will not intimidate you. It is important that each of you feels accountable to the other so you don’t let one another down.

• Don’t be afraid to meet new people when forming a running group. People have met some of their best friends by pursuing their fitness interests.

Places to find workout buddies:

• If you don’t belong to a gym, try meetup.com or craigslist.com and write a post that says you are looking for a workout buddy.

• Post a sign at your gym, or ask the staff if they have a sign-up sheet for those looking for workout partners.

• Check out classes or recreational sports activities where there are people with similar interests.

• Don’t be afraid to ask if you can join a group run, bike or walk. Most of the time the groups are more than willing to have you participate.

Odds are, that friend who asked you out for a cocktail after work would have loved the idea of going for a walk just as well. Fitness and staying healthy can be a fun part of a new or existing friendship, and your workout buddy will keep you on track.

Kris Dorer is a personal trainer and owns Cuts 30-Minute Fitness for Men in Scarborough plus StrollerFit – Exercise with your Baby. Kris lives in Old Orchard Beach with her family. The content provided in this column is not intended to be a substitute for professional medical advice, consultation, treatment or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before beginning a new exercise or nutrition regimen. www.cutsfitness.com