Developing a consistent routine takes time, and turning exercise into a habit can be challenging, but it’s essential to create a ritual that sticks. Here are some tips for making your fitness routine a habit.
1. Set Clear, Achievable Goals
Start with setting specific and achievable goals. You can’t set a goal of losing 20 pounds by next week or running a marathon by the end of the month — your goals must be realistic and attainable.
Whether you aim to lose weight, build muscle, run a marathon or just stay fit, having clear, well-defined objectives will keep you motivated. Break your goals down into smaller, manageable objectives to make them less overwhelming. For instance, instead of saying, “I want to lose 20 pounds,” set a goal to lose one to two pounds per week.
2. Create a Schedule
Consistency is key, and you need to stick to your plan to form a habit. A popular research study found that creating a habit takes an average of 66 days, so sticking to the plan is crucial in the first couple of weeks.
Set aside specific times in your day for exercise, just like any other important appointment. Whether it’s early morning, during lunch breaks or after work, choose a time that works best for you. You can use a calendar or fitness app to schedule your workouts and set reminders.
3. Take Small Steps
If you’re new to exercise, begin with small, manageable workouts. Gradually increase the intensity and duration as your fitness level improves. This approach will help you avoid burnout and injuries.
For example, swimming is a fantastic exercise to get you started as it works the whole body and gets the blood flowing. Begin with 30 seconds of swimming followed by 30 seconds of rest to get familiar with the movements. Add more time and intensity to your sessions as you get more comfortable.
4. Find Movement You Love
Exercise doesn’t have to be a chore and not everyone enjoys the same workouts. Find physical activities you genuinely enjoy, whether it’s lifting weights, Pilates, running, hiking or dancing. It’s much easier to stick to your routine and reap the rewards of a boosted mood and reduced stress when you enjoy yourself.
5. Get a Friend to Join You
Recruiting friends or family to train with is one of the best ways to make your fitness routine a habit. Having a workout buddy can boost your motivation and make your workouts more enjoyable — you may even forget you’re exercising. A friend can also hold you accountable and encourage you, making those early morning workouts and hard sessions more manageable.
Make Fitness a Habit That Sticks
Making your fitness routine a habit doesn’t happen overnight, but with dedication and the right strategies, you can turn exercise into a regular part of your lifestyle. Remember to be patient with yourself and celebrate each step you take toward a healthier you.
Beth Rush is the fitness editor at Body+Mind. She writes about how women with PCOS can hack their exercise routines to balance hormones naturally. She covers topics like plant-based recipes for athletes and preaching the benefits of green exercise. You can find Beth on Twitter @bodymindmag.
