Are you tired of starting fitness programs and not following through?
Are you frustrated with your inability to make physical activity a regular part of your life?
You’re not alone. Many people find it difficult how to make exercise a habit. But don’t give up! There are steps you can take to make exercise a regular part of your routine. Follow these tips, and you’ll be on your way to reaching your fitness goals.
What you will learn
Why can’t I motivate myself to exercise? What is the problem we need to solve
If you don’t first figure out what your problem is, it’s pointless to start reciting advice, tactics, hacks, and all of the fashionable jargon about how to make exercise a habit.
It’s more effective to quote or address the problem straight away and then seek a solution.
So, what is our problem and most people are struggling to start exercising?
Prisoners to our comforts
In today’s world, we have become slaves to comfort. We no longer have to walk anywhere because we can drive or take public transportation. We don’t have to go outside to get fresh air and exercise because we can sit in our homes and watch TV.
Our bad habits have become so ingrained in our daily lives that we don’t even realize how much they are affecting our health. Our bodies have become sluggish and our minds have become dull.
We are prisoners of our comfort.
We hit a wall
It is no secret that our society has become increasingly sedentary. More and more people are spending their days glued to screens, and it seems that motivation to engage in physical activity is at an all-time low.
While there are many factors contributing to this trend, one of the most important is the way we view exercise. Too often, we see it as a chore or a punishment, something to be avoided at all costs.
Another reason you might not be inclined to exercise is that it appears difficult – too hard. You’ve seen images of people struggling to complete their exercises, and you don’t want to go through that yourself. You want to avoid the pain or fatigue.
Our times of mental comfort and ease, which have insulated us from any difficult endeavor, have erected an impenetrable wall against any such effort.
Can exercise become a habit?
Hitting our brain to a wall makes us question If we can form a new habit of overcoming our prison, how to make exercise a habit.
The answer is definitely, Yes!
We all know that exercise is good for us, but sometimes it can be hard to make it a regular part of our lives.
New research suggests that it may just take a little bit of time and effort to turn exercise into a habit. According to another study, it will take an average of 65 repetitions for a habit formation – from eating an apple to going for a run – to become routine.
So, if you’re looking to make exercise a part of your daily routine, don’t get discouraged. Everybody can. It is in our nature to adopt new habits.
Keep in mind, though, that it doesn’t happen overnight. With a little bit of persistence and smart workout plans, you can make exercises a habit that stick.
How can I overcome my fear of exercise? – Breaking the wall
Our mental comfort, ease, and sludginess have created an impenetrable barrier – wall – to any difficult exercise. They have built our “prison”.
That situation brings a series of minor obstacles which we use as an excuse to avoid regular exercise.
For example:
- I cannot spend hours at the gym – Lack of time
- I cannot find a person to follow me on workouts – Lack of company
- I feel tired, I need more energy – lack of energy
- There are so many things I need to do, how can I do physical activity? – busy schedule.
- If I try to exercise, I’m sure I’ll hurt myself – lack of education
- I’m too old to train my muscles to stay fit – lack exercise motivation
- I have kids and it’s impossible to have time to myself for a good workout.
This difficulty in deciding on a fundamentally strenuous physical activity makes it more demanding to build a necessary philosophy, a new mindset, for the re-activation of our body.
This new mindset can break the wall, can break the rules we have set up in our daily life, and “assist” our brain on how to make exercise a habit.
How can I set up this new mindset for a new exercise habit?
The new philosophy, the new mindset about exercise and body movement in general, should be built as a connecting chain of forgotten thoughts and mental processes we should restore.
Let’s mention one thought for example.
Have you ever wondered: What is the purpose of the body? What role does it play in human life?
The human body is an amazing thing. It is designed to help us survive in the natural environment, developing the necessary characteristics and skills. For example, the body is able to find motivation, focus, and stay fit. These are all essential qualities for survival.
The body is also able to adapt to different situations and environments. This flexibility allows us to thrive in a variety of conditions. Ultimately, the goal of the body is to serve humans and help us survive. This is an amazing feat and something that we should all be thankful for.
We need to re-create this new perspective, as the forgotten relationship with our body.
When we become servants of our bodies rather than their masters, it’s all too easy to forget about our connection with them. We grow afraid to presume their desires, and we surrender ourselves to the excessive thrills they seek.
We have to reconnect with our bodies and tap into their natural ability to keep us healthy and fit.
What is the process to make exercise a habit?
Starting the process of changing our mindset, some questions arise: how to make exercise a habit? how long to make exercise a habit? what is the practical way? how could we start applying our new perspective to consistent action?
Re-assessing our daily chores and tasks
It’s key to start deciphering the importance of certain tasks to which we’ve become accustomed and devote a lot of time and energy during the day. We start thinking about what is the role of these tasks, and what is their actual payback at the end. This process assesses the value and impact of these tasks in our lives.
It’s a habit that can change our mood, relieve stress, and improve our focus. When we take the time to think about why we’re doing something, it allows us to be more present and grateful for the task itself. It also allows us to be more mindful of how we’re spending our time overall.
Take a step back and analyze your daily habits. That will gives you the chance to realign your priorities and make sure you are spending your time in a way that is truly meaningful to you.
Monitor your cues
Tricking your brain into thinking about working out can help you maintain a good relationship with exercise. This usually takes about 20-30 days.
Putting on your workout clothes as soon as you climb out of bed, packing your gym bag the night before, or making a morning routine by writing it down are all examples of developing a morning ritual.
Watch out for the times when you are supposed to skip your workout. You can use these cues to help you form positive habits over time.
Start small – avoid the all-in attitude
One of the reasons that exercise habit breaks occur is Because you are placing too much stress on yourself. It’s not about going to the gym for hours at a time; it’s all about keeping your limits..
A little movement is better than nothing, and it’s not worth putting yourself through difficult exercises that are beyond your capabilities. Physical activity of any sort may benefit your mental and emotional health.
Reward the success
Rewarding yourself for hard effort can help you stay motivated and create new exercise habits. A reward might be any size, but it should be something unique to you that you can work toward.
From scheduling a massage once a certain number of steps are achieved at the end of the week to going on a small trip if you complete a week of workouts.
Always give yourself credit for every workout completed and the strength gained. You should also celebrate milestones like finishing a few minutes longer, reaching your target weight loss goal, or increasing how many push-ups/sit-ups were done in one set (this will always feel great).
You may think that exercise is just something boring to do but it doesn’t have to be – when we find enjoyment in our activities then they become less daunting which helps with commitment
how to make exercise a habit that sticks?
One of the best ways to make sure you stick to a new exercise habit is to find a workout buddy. A study published in the journal Health Psychology found that people who walked with a group enjoyed their workouts more than those who walked alone. And when you’re enjoying yourself, you’re more likely to stick with it.
So round up a few friends and hit the pavement. If you can’t find anyone who’s available when you are, head to your local gym. Most offer group fitness classes led by certified instructors. You’ll not only get a great workout, but you might make some new friends, too.
And don’t forget your gym bag – bringing all the gear you need will make it that much easier to get out the door and get moving.
How long does it take to make exercise a habit?
According to some experts, taking 18-152 days to form a habit is typical.
Have you ever considered why it takes so long to form a habit? That’s because it takes time for the brain to rewire itself and create new neural pathways. For a new behavior to become automatic, it needs to be repeated regularly until it becomes second nature.
So if you’re hoping to make a lasting change in your life, be prepared to stick with exercising for at least three weeks. And don’t get discouraged if you have the occasional slip-up – that’s just part of the process. With time and effort, you’ll be able to turn your desired behavior into a true habit.
try to understand how habits work
Because most individuals have never established a self-sustaining positive feedback loop, they struggle to form physical activity or exercise routines.
Here’s what a positive loop looks like:
- You start exercising or engaging in physical activity
- You see benefits! You may notice enhanced strength or stamina and increased energy
- You feel great about the progress.
- By feeling good, you are more likely to approach step one, start the cycle again and make exercise a habit.
Conclusion
You have the power to change your mindset and start building a better relationship with exercise. Yes, it may require making some changes in your day-to-day routine, but it’s well worth it when you consider the long-term benefits of an active lifestyle.
We hope these tips will help get you moving in the right direction so you can finally know how to make exercise a habit.
Are you ready to lace up your sneakers and get started? Remember, take things one step at a time and be consistent—you’ll see results before you know it!
One last thing to remember
It is said that even if you don’t do any exercise, even just moving around will be good for your health. That is true, and even a quick walk could be good.
But, do not rely on that.
Walking or running, for example, is not the best movement for the body.
Try to challenge your mind and your body with truly beneficial exercises. Your new habit will show how to make exercise a lifestyle.
