"The new year is here and so are resolutions to exercise more. Google searches for gyms typically spike in January, and gym membership also increases.
6 simple steps to build an exercise habit
fruityPond7887
February 16th, 2023
While many people will start an exercise routine this week, the hard part will be sustaining it. Creating a lasting exercise habit takes time, experts say.
Motivation for exercise can come in many different forms. Here is some advice from experts on how to build sustainable change.
1. Set specific goals
Having a resolution to exercise is just the starting point. It’s helpful to have specific goals and then make an actionable plan.
“Be specific about when you will do it: Where will you do it? How will you get there?” Milkman said. “Research shows that when we make our goals really concrete and bite size, it’s more effective.”
2. Find your 'why'
Michelle Segar, a researcher at the University of Michigan and health coach, believes the first thing that people need to do is think about their history with exercise and identify whether their approach has been working.
Segar tells her clients to “find your why.” While people often start exercising to lose weight or get healthier, that approach often is not enough to “motivate ongoing exercise,” Segar said.
Instead, try finding a more meaningful “why,” such as focusing on the positive feelings you experience from an activity, said Segar, author of the book, “The Joy Choice: How to Finally Achieve Lasting Changes in Eating and Exercise.”
3. Avoid 'all-or-nothing' thinking
Rigidity and perfectionism are often the enemy to building an exercise habit.
In Milkman’s research on flexible vs. more rigid habits and routines, she found that individuals who were more flexible in the timing of their workouts were more likely to keep going to the gym than the rigid group.
4. Bundle your workout with something fun
Exercise can and should be fun, and people tend to repeat things they enjoy. You can make exercise more enjoyable through a technique Milkman calls “temptation bundling.” Link exercise to activities that you enjoy. For example, binge a TV show while using the treadmill at the gym.
Milkman also recommends exercising with a friend. Studies have shown that people enjoy working out when they do it with friends and feel accountable to someone.
“The reality is what motivates us is we enjoy the experience,” Milkman said. “So thinking about habits, we repeat things that we enjoy more. Persistence is how you build a habit. The more you do it, the more automatic it becomes, the more you stick with it. So it’s a nice reinforcing cycle.”
5. Be patient. Habits take time.
It often takes months for habits to form in the gym, so remind yourself that you are trying to create a lifelong fitness habit.
“There’s huge variation across people, but on average, it isn’t something that happens just like overnight, or over a couple of weeks,” Milkman said.
People should also take comfort that habits are getting stronger over time even if it doesn’t feel like things are getting easier, Duhigg said.
“Eventually, it’ll just feel automatic,” he said. “And in fact, once it becomes a habit, you probably won’t even notice that it is a habit.”
6. Motivate yourself with kindness
If you have trouble sticking to an exercise habit or routine, go easy on yourself. Your struggle may be because exercise feels like punishment, instead of something motivating.
Practicing self-compassion — which means being kind to yourself — can actually help you achieve your goals.
To practice self-compassion, think about how you would motivate a friend to help them achieve a goal.
“What types of things would you say to let them know that you believed in them, and that you were there to support them?” Neff said. “Then say something similar to yourself.”
And if you miss a few days or even a week or month of exercise, don’t beat yourself up.
“If you do fall off the wagon, which many do, that’s how goals work, we often don’t achieve them,” Milkman said. “That’s part of setting goals. There are other fresh starts around the corner. So don’t give up on yourself completely.”"
*Creating an exercise routine is so hard! While exercise is healthy for us and we really should be doing it on a schedule, it isn't always the most fun at first. It can take time for our bodies to form the habit of exercise and for it to become easier to want to participate in it. We have to find activities that we enjoy and connect them with other enjoyable activities, like watching a show or listening to music. Working out with a friend can be more enjoyable as well and makes it easier to go! I also try to think of exercise as not something I'm doing to "lose weight" or "tone up," but rather to stay healthy. It helps us not put as much pressure on ourselves!
**What is your favorite way to exercise and stay healthy?!*
#Exercise #Healthy #Habits
Please find the full article at The Washington Post!
If you liked this article, you may like this one on the impacts of exercising before bed or this one on how exercise can protect your brain volume!
PoliteOcean
February 21st, 2023
@fruityPond7887
Dancing by far is my most favorite. I'm a ZUMBA Instructor. So I love to ZUMBA. However, I also LOVE to Swim. I find it calm and relaxing being in the water.
4 replies
Mindy119
February 21st, 2023
@PoliteOcean
I haven't done Zumba in years and feel shy and awkward to walk in by myself.
2 replies
PoliteOcean
February 22nd, 2023
@immyownforeigner19
Hey there~
Thats totally understandable. As some people just feel better with having some type of accountability partner or friend. Some people can be more 'introverted' and feel shy or uncomfortable around others. To be honest, I have felt that way a time or two when going to a "new" place or new class. And I'm an Instructor! lol...
But then I have to tell myself that we are ALL there for the same thing and same purpose. And thats to 'Move' and get in a good workout and some activity. And that ZUMBA itself is not only Fun, but also a great place to focus on yourself and FEEL the music for 60 minutes. While doing some good for yourself (and possibly meeting others and creating some nice, lasting friendships as well) where pretty soon you don't feel so 'Alone'!
Perhaps one day, you can give it a try again, and come back and report to us on what a great time you had?!
1 reply
Mindy119
February 23rd, 2023
@PoliteOcean
Thank you for your response. It is too bad I am not in one of your classes.
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Dallady
February 22nd, 2023
@fruityPond7887
I think my favourite wayto get active andstayhealthyis to not owna vehicle andto insteadbikeor walk everywhere. When I hada vehicle I wouls literally drive a couple blocks to get somewhere andwasstressed by the hectic pace of life.I lovedriving andam excellent at it but right nowbiking, longboarding andwalkingeverywhere is keepingme fit andthe environmentalimpact,fresh air andsense of achievement are great motivators.going at a humane pace, maybe stopping at cafes or shops or to watch the view andgo places vehiclescan't is veryhealthyfor me.
4 replies
Mindy119
February 23rd, 2023
@Dallady
Hii Dallady,
Thank you for responding and we all do have our gotos. Helping others is definitely a pick me up. Any time I can speak about a subject such as referring a problem to the Lord for someone is such an awesome goosebump, hairs on the back of your neck raising experience.
4 replies
7motivation
April 1st, 2023
@Mindy119
Your reply reminded me of a YouTube Zumba video:
https://www.7cups.com/path/exercise/exercise-video-everything-by-tobymac-1635619683/
It's a great way to experience dance exercise
while feeling totally comfortable at home!
And it also shows what it's like with other people in part 2.
For more fun dance exercise videos,
try the free 7Cups Community Growth Paths.
Just search here:
- https://www.7cups.com/path/modifier/
- Click "Community"
- Search for: Exercise or Dance 🌝
3 replies
@7motivation Thank you so much for sharing this! 😊
2 replies
7motivation
April 3rd, 2023
@fruityPond7887
You're welcome! The dance-exercise videos I posted here are so much fun. They are all ad-free (no YouTube interruptions or distractions). I can do the moves standing or even sitting (because the upper body moves are totally fun too). And moving makes me feel great right away! Yay! 🌝
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