You are not alone if you have difficulty starting or sticking to an exercise plan. Despite our best efforts, many of us struggle to break out of our sedentary lifestyles. But exercise is just what we need because it benefits the mind, heart, bones, muscles, weight, and sleep. It can also help you to live a longer, healthier life.
Exercise will provide you with numerous benefits if you make it a regular part of your lifestyle rather than a once-in-a-while burst of intense activity. The good news is that small amounts can boost your well-being: just 10 minutes of aerobic fitness training daily can reduce your risk of heart disease.
While practical concerns such as a hectic schedule or poor health can make exercise difficult, for a lot of people, the challenge they face is the mental obstacles they face before running on a treadmill, walking, or doing those much-needed pull-ups. Perhaps it is a lack of self-discipline or confidence preventing you from taking positive steps. Well, we have all been there at some point in our lives.
It is important to note that habits do not form overnight.
The implication is that it will take time and effort to build good routines, such as exercising, implying that bad or compulsive habits are not permanent.
Just like eating well, getting enough sleep, and brushing your teeth, consistency in exercise is paramount to attaining and maintaining good health. Making fitness training a habit is the most effective way to get in great shape. Unfortunately, despite this knowledge being out there in surplus, so many of us still struggle with it. Why?
Here is your guide to establishing a regular exercise routine:
- Set Goals
Setting realistic goals is a fantastic way to get your head back in the game, and research shows that doing so encourages behavioural changes in diet and fitness. However, setting the right kind of goal is critical. One that is too lofty may have the opposite effect: discouraging and preventing you from sticking with it. Think about your habits, goals, and schedule as you figure out how to get back into shape. It can also be beneficial to consider ways to motivate yourself.
Connecting with a (virtual) workout buddy is an excellent way to maintain consistency and motivation. Find a friend who has already begun exercising and be accountable to them. That person can be a significant motivator. Many health professionals also advise that you set “SMART” goals, i.e., goals that are specific, measurable, attainable, relevant, and time-bound. Furthermore, before beginning a fitness routine or returning to one after a long break, consult with your doctor to get the all-clear.
- Set a Specific Time
Decide if you are likely to stick with morning, lunchtime, or evening workouts, and stick to that schedule. For example, you could decide to set a daily alarm for 5:30 a.m. If you do not have a fixed period for your workout, you are likely to postpone it until you have more time or energy, then defer it until the next day. Soon, you will find that you have done zero workouts in months.
When you incorporate exercise into your daily routine and stick to it, it over time becomes a behavioural pattern. If you tend to get up early, schedule morning workouts before you shower. Keep hand weights nearby if you usually watch TV in the early evening, so you can do some reps while you catch up on your favourite TV show. The body adapts to consistency over time, so if you can maintain a consistent pattern and frequency, your results will come much faster.
However, what about you oversleep and miss your scheduled workout time? Don’t worry. The best thing to do in those situations is to be compassionate. Rather than reverting to the ‘all-or-nothing’ mentality that may lead you to abandon the exercise altogether, try to be rational. Of course, you can do it later if you miss a workout schedule but don’t make missing it a habit.
- Begin With Short Workouts
The higher your ambition, the more likely you are to fail, feel bad about it, and give up. However, start small. The 2-Minute Rule is one strategy you can use to get started.
The rule is simple: instead of worrying about your entire workout, focus on finding a way to get started in just 2 minutes. You can take brisk walks and jog within the neighbourhood. Do you have trouble motivating yourself to go for a run? Fill your water bottle and slip on your running shoes. That is all it takes to call today’s drill a success. Often, a two-minute start will be enough to get your motivation going and help you push through the task. You will gain confidence and momentum as you meet the short-term goal. Then you can progress to more challenging objectives from there.
- Make it Enjoyable
You will avoid a habit if you associate it with pain. However, if it is enjoyable, you will look forward to it. It is advisable to focus on pleasure in the early stages of forming a new norm: stroll, take in the scenery, the fresh morning air, the beautiful sunrise sky, and the quiet time of solitude and contemplation. An MP3 player with great music comes in handy during workout sessions.
- Prioritise the Habit Over the Results
The typical approach to diet and exercise is to prioritise results. Most people begin with a goal in mind. “I’d like to lose 20 pounds over the next four months” or “I want to squat 50 pounds more in six months.” It might be the wrong approach. It is preferable to concentrate on the system rather than the goal. The most important thing, in the beginning, is establishing a new order of things and developing a new routine that you can stick to. In other words, it is more important not to miss workouts than to make progress during the first three months.
- Get a Workout Partner
“Misery loves company” or “two heads are better than one” could be your motivation to get a cardio partner. Do not work out alone; finding a motivated workout partner is an excellent way to make a habit of exercising and keep you accountable. You are unlikely to abandon your training partner, making it much more burdensome to skip a workout. Nobody else would know if you went alone and decided to skip your workout. However, if you know someone is counting on you to show up, you are far more likely to do so. If you are constrained in your search for a suitable workout partner, you can hire a personal trainer. The added benefit is that you are unlikely to disappoint your trainer, and if you do not show up, you lose money.
- Progress Gradually
Once your body has become accustomed to daily exercise, you can gradually increase the amount and intensity of your workouts. Wait at least two weeks before increasing—that is the minimum amount of time your body needs to adjust. When it begins to feel far too easy, start increasing your workouts to 10 minutes, 20 minutes, 30 minutes, 40 minutes, and finally, an hour. After that, you can gradually increase the intensity—for example, by running faster or harder. Try not to increase both range and intensity simultaneously. A good warm-up prepares your body for increased activity, while a cool-down allows your heart rate to return to its normal resting rate. Make no compromises here: the muscles that have not been exposed to strenuous activity for an extended period will experience what is known as Delayed Onset Muscle Soreness (DOMS), which means you will be tight and achy for 24-72 hours after your workout.
- Try Not to Miss a Day
It is easy to tell yourself that you have been working out consistently for the past few days. However, this will make habit formation more difficult. Consistency is essential, so try not to miss a single day. If you do, don’t beat yourself up, don’t judge yourself, and don’t feel bad about it—everyone makes mistakes from time to time, and habit formation is a skill that requires practice and authenticity. Restart your challenge and try to identify the obstacle that caused you to miss a day and prepare for it this time.
Everyone wants to exercise. Some do it a few times, while only a few people stick to the end. Making exercise a habit is one of the best gifts you can give yourself (and your family). Regular fitness training can help you live a healthier and longer life.
Exercise, like any habit, can take some time to integrate into your daily routine, and there may be times when you want to give up. It happens to the best of us. So don’t let that bother you; this is normal. However, try to keep at it and remember that you will have established a habit that will benefit you greatly in a couple of months if you refuse to quit.