Working out consistently is one of the challenges when you want to stay in shape. There never seems to be enough time to fit in work, family, and personal responsibilities. And the first thing to miss on the priority list is exercise.

The only issue if exercise is good for your health, and if you don’t make exercise a habit, you will soon realize that it is important after all when your health starts to fail.

It doesn’t have to get there. Adopting a consistent workout routine is easy if you understand how important exercise is for your physical and mental health. This article shares simple ways to make exercise a habit to improve your overall health.

What Happens To Your Body When You Start To Exercise Regularly?

Regular exercise is good for your body. It stimulates the body to release good feel chemicals like endorphins that boost your mood and confidence. It also helps to maintain a healthy weight, strengthens your bones and muscles, and can reduce your risk of chronic diseases.

According to the World Health Organization, physical inactivity is one of the leading risk factors for mortality worldwide. Furthermore, people who don’t exercise have a 20 to 30% more risk of death compared to people who are active. Remember that you gain more from exercise when you do it regularly and not once in a while, such as during intense workouts. even small daily workout counts.

Understanding the benefits of regular exercise is a great motivator to help you prioritize it in your daily routine. Read this comprehensive article to learn more about the health benefits of regular exercise.

How to Make Exercise a Habit in 10 Simple Ways

Here are 10 simple ways to make exercise a habit.

#1. Make a commitment and stick to it

The best way to make exercise a habit is to commit to an active lifestyle. You can do that by having a strong ‘why’ you have to exercise. You have seen the benefits of exercise for your health, but sometimes you need a strong reason to do so that will remind you of your goals. For example, maybe your doctor told you you need to lose weight to control your blood pressure or blood sugar levels.

However, you don’t need to wait for a health scare so that you change your lifestyle. You could also commit to getting in shape so that you can feel confident in your body or get fit to be able to play with your kids. Go ahead and write down the strong reason and sign an agreement with yourself to focus on your fitness journey.

#2. Start small

The best way to make exercise a habit is to make it easy. Start with manageable goals that will not make you feel overwhelmed. It is an exercise in futility to start with an hour-long workout every day if you have not been working out. Instead, start with 10 to 15 minutes of physical activity every day.

You can slow down the process with a simple walk around your home or a quick workout at home. gradually, you can increase the duration and intensity as you make exercise a habit.

#3 Do activities that you enjoy

Why do you think it’s easy to scroll on social media for hours on end and doesn’t feel like work? The answer is that it seems fun to you that you don’t struggle to do it. If you want to make exercise a habit, then you have to make it fun, and you can do that by doing an activity you enjoy.

If you love dancing, you’ll likely stick to it for a long time. Try different workouts like walking, running, swimming, or dancing, and see what comes easily. If you prefer to go to the gym, choose workouts you will enjoy to avoid it feeling like a chore that you must tick off at the end of the day.

You are more likely to stick to a workout routine if you enjoy it and look forward to it. So sign up for that Zumba class or go swimming, or if you love competition, join a tennis club.

Also Read: How to Start Working Out for The First Time for Beginners (7 Easy Steps)

#4. Set SMART goals

Forming habits takes time, and you have to pay for it. Setting SMART goals is not just for your work; they also give you clarity and direction on your fitness journey. A great SMART health goal example is “I will walk 10,000 steps every day” instead of I want to get fit.

The goal has broken down your desire to get fit by giving you the type of exercise, duration, and small daily milestones. Furthermore, having outcome-based goals can significantly improve your chances of sticking to an exercise routine. You will also be able to track your progress and celebrate every win along the way.

Don’t forget to create rewards for each goal you achieve to motivate yourself to keep going. Ensure to choose food rewards like going for a massage or buying your favorite perfume, bag, or shoes.

#5. Prioritize exercise in your daily routine

Now that you know which type of exercise you enjoy, stick to it, and have an outcome-based goal of the duration and days you will exercise, you have to schedule it in your calendar.

Schedule it just as you would an important work or doctor’s appointment. Block time on specific days and make it non-negotiable so you won’t be tempted to do other activities and skip workouts. Also, set reminders or alerts to pop up on your screen an hour or a few minutes before so you don’t forget. That way, you will build consistency and track your progress.

#6. Make it easy for you

Your brain tends to resist activities that seem to have so much friction. For example, if you sign up for a gym further away from your workplace or home, you may struggle to make it on time and give up altogether.

It is easy to make exercise a habit if it fits your schedule and is easy to achieve. If you are an early riser, you can go to the gym near your workplace and carry a change of clothes to go to work afterward. If you don’t mind walking up early, you could exercise in the evenings while you watch TV.

Another great idea is to combine the workout with an activity you already do as part of your daily life. For example, you can take brisk walks with your dog or kids or dance as you do house chores.

Also Read: Is Walking Good For Weight Loss? 10 Health Benefits of Walking Everyday

#7. Track your progress

Keeping track of your workout routine is a good motivator. It keeps you accountable for your goals and helps you know how to improve. You can use a journal or fitness app to record your workouts, monitor improvements, and celebrate wins. You’ll be able to see how far you’ve come and reinforce your commitment to making exercise a habit.

#8. Get a workout buddy

It may be hard to be accountable to yourself as a beginner. It is easy to slip off your workout routine because no one is watching. getting a workout buddy can help you stay consistent. You can get a workout buddy from your local gym or a friend who shares a similar goal.

It also makes working out enjoyable because you have social support and are less likely to skip a workout if you know someone else is counting on you. Furthermore, you can draw motivation from each other and help each other keep at it.

#9. Change your mindset

Mindset is one of the ignored pillars of a consistent workout routine. You need to maintain a positive mindset when adopting a new habit because it may get harder when you get setbacks. A positive mindset will prevent you from getting disappointed when you miss a workout or don’t see immediate results.

Sometimes, your schedule may be tight, or you may be unable to work out due to an injury or family responsibilities. Don’t give up. Be flexible and change your routine to fit your current work schedule.

Also, don’t focus on the weighing scale. Instead, focus on the non-weight benefits of regular exercise, such as improving your mood or reducing your risk of illness. Focus on the progress you’re making, and don’t change perfection. Celebrate every small win and show up.

#10. Do a variety of workouts

Doing the same workouts for months is a recipe for boredom and burnout. Keep things interesting by trying different workout routines such as cardio, yoga, strength training, or group fitness programs.

For example, instead of running every day, you can add a yoga session once a week and weight lifting twice a week. doing various workouts also helps to work different muscle groups and improve your overall fitness.

Also Read: Why is My Metabolism So Slow? 9 Causes of Slow Metabolism

FAQs

• How do I make exercise habitual?

The best way to make exercise a habit is to set realistic goals that you can achieve. Start small with 10 to 15 minutes of workouts that you enjoy and reward yourself every week you achieve your outcome-based goals.

• How long does it take to make exercise a habit?

It takes about 21 to 66 days to make working out a habit. All you have to do is start small and take small daily steps, and you will be consistent in no time.

• How do I change my mindset about working out?

The best way to get into the mindset of working out regularly is to have a strong reason to stay consistent, do an activity that you enjoy, and try not to skip workouts two days in a row. Always remind yourself each day why you need to be active.

Final Thoughts

It is possible to make exercise a habit with the right strategies and mindset. Always remember the benefits of exercise to your physical and mental health. Then, find activities you enjoy doing so you don’t get bored.

In addition, set SMART goals and commit to yourself to take care of your health. Doing that exercise will be an enjoyable part of your daily routine that you will not skip. Remember, every small step counts. So, start small and increase the duration and intensity gradually, and soon, exercise will be as automatic as brushing your teeth.