10 Ways to Kick Start Your Exercise Habit
Post in Motivation
I need to exercise more. I know because I got a treadmill for Christmas. When someone gives you exercise equipment as a gift, they’re trying to tell you something. I’d like to ignore what they saying, but my doctor also says I need to exercise more.
Developing an exercise and fitness habit is not an easy thing. If it was, there wouldn’t be so many broken New Year’s resolutions. Here are 10 steps you can take to improve your chances of success.
- Set goals – Setting goals is a common theme on this blog. If you want to accomplish things in life, you have to have an end in mind. You can set goals a couple of ways: to achieve an end, such as losing weight or lowering high blood pressure; to meet a standard, such as exercising for 30 minutes five times per week. Which ever approach, you’re more likely to experience success with goals. 6 tips to help set effective goals
- Have a plan – You’ve set your goal, now how are you going to get there? Set a program and schedule; then stick to it.
- Do what works – Decide the best time for you to exercise and stick to it. Find an exercise you enjoy: walking, cycling, swimming, martial arts, or a combination. It is easier to stick to your routine if you enjoy what you’re doing.
- Start small – I haven’t exercised regularly for a long time. It would be foolhardy of me to start by trying an hour of brisk jogging. I started with 20 minutes of walking and worked up from there. Research the best ways to build an exercise program after years of inactivity.
- Move more – Enhance your exercise efforts by getting more overall activity. Park your car a couple of blocks further from the office. Take the stairs instead of the elevator. Turn off the television and do some housework.
- Give it time – You need to realize that changing or creating a habit doesn’t happen overnight. The average adult requires at least 30 days to develop a new habit or break an old one. If you make a mistake or miss a goal, forgive yourself push on and try harder.
- Track your progress – Keep a diary of your program. Track what you accomplish each day you exercise. Make notes of the way you feel. If you’re aiming for weight loss, track what you’re eating and the results.
- Prepare your gear – Getting started is often the hardest part of working out. Having everything you need to complete your workout is half the battle. If you have your clothes and gear ready to go, you’ve taken away some of the reasons to skip your workout.
- Use motivators – Inspirational quotes or posters can keep you focused on a change you’re trying to make in your life. Eliminate negative thinking. Control your thoughts to recognize what you are working toward will happen to you.
- Set a reward – Celebrate the achievement of your goals. Set a reward for reaching milestones, or the complete goal. Then keep your promise to yourself and indulge in your reward. Doing so will help maintain the momentum to keep exercising.
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I think you left off one of the most important steps, Work with a Friend. I’ve always been the most consistent/successful with my work-out routines when I was working with someone. You motivate each other and it is more fun when you can spend the time with a friend.