12 Dec How to make exercise a habit
There is a reason so many New Year’s resolutions do not materialize and evaporates even after the first month. The science shows us ways to build habits that last. You have to follow these few steps:
- Choose activities that make you happy and confident
If the training is unpleasant and makes you feel clumsy, it’s unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because the others do. Choose those ones that fit your lifestyle, abilities or taste.
- Start small but lasting
A goal of exercising 30 minutes a day, 5 times a week sounds very good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it then give up. It’s better to start with easy goals and exercises you can do. As you meet them, you’ll build self-confidence. Then you can move on to more challenging goals.
- Make it automatic with triggers
Inducing certain behaviors could be the key to success when it comes to forming a habit. In fact, the researchers show that the most difficult exercises rely on them. These so-called triggers are transforming in reminders that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think or decide. An example is to go from work straight to the gym. Or seeing your sneakers sitting in a certain place to make you feel that you want to go running. Find ways to build these triggers throughout the day and you’ll see that they are starting to work.
- Reward yourself
People who exercise regularly tend to do so because of the benefits they bring, such as more energy, a better sleep, increased immunity and a general state of wellbeing. But these are long-term rewards. When you start exercise, it’s important to give immediate rewards. Choose something you often look forward to. It can be something simple, such as a hot bath or the favorite cup of coffee.
How to stay motivated
No matter how much you enjoy exercising, you may find that eventually you lose interest in it. That’s the time to try something new or change the way you did the things.
- Pair your workout with something pleasant. For example, you can listen to an audiobook or watch your favorite show while on the treadmill or stationary bike.
- Keep a progress of exercises. You will have an overview, the engagement level will boost and you will be more responsable. Later, you will feel accomplished while evaluate the entire progress.
- Use the power of a community. Being with other persons who encourage you will help to stay motivated. There are many groups you can join. Or you can go to the gym with your friends and to compare, using special app, the progress each of you accomplish.
- Be inspired. Read a health and fitness magazine or visit a website with fitness exercises that will inspire with images of active people. Sometimes, reading this kind of articles or seeing images of people healthy and fit can be an important incentive.
