I am proud to be a regular exerciser, but it didn’t happen overnight. In fact, it took me years to get into the habit of being consistent with it even though I was always active. But one of the first things I realized about exercising was that if I waited to feel like it, it just wasn’t going to happen! So how did I get past that hurdle, and others, to make exercise a habit for good?
I came up with some strategies that I still use today. Unfortunately, I think non-exercisers think that some of us just naturally like to exercise, while they don’t. Believe me, that’s not at all true! When I was a child I had “ants in my pants” as my mother would say. But that didn’t last past my 30’s!
I had to get creative and find ways to motivate myself so I could make exercise a habit that I could stick with long-term. So I’m sharing with you the importance of exercise and giving you my strategies for becoming consistent.
Why it’s important to make exercise a habit
Many people start to exercise and stick with it for a while but eventually give up and never get back to it. Why is that? The number one excuse is lack of time. And I agree, that can be an obstacle. Although there are lots of ways around that problem!
Read my article “How to exercise at work (so you can do other things at home!)” for more help on this.
There’s also the fact that people find out early on how hard exercise is! Then it’s not so much fun anymore and their initial motivation fades. It’s so much easier to just sit and watch tv or read a book, entertain kids, or anything else for that matter! But again, there are ways to make exercise easier too.
Regular exercise is important because it keeps our bodies strong and flexible giving us independence. When we’re strong we don’t have to rely on others for our daily chores. I’m confident I can lift a heavy bucket, shovel snow, get my Christmas containers out so I can decorate, or pick up a child if necessary.
But I also want to have the energy to travel the world in my free time. That’s something that makes life worth living for me. And that’s hard to do without strength and endurance. Being excited about life is one of the things that gives me the motivation to keep exercising!
And that leads to another good reason to exercise. It improves our mental health much more than people realize. Exercise has been shown to be an effective anti-depressant and anti-anxiety treatment. But it also helps you sleep better, combat stress, and can even help reduce symptoms of ADHD.
The first (and most important!) strategy…start small
If you want to make exercise a habit for good then the first and most important strategy is to start small. That means, do only what you know you’re able to do right now even though it’s not your end goal. The idea is to develop the habit first then you can increase the duration and intensity later. As Leo Babauta so wisely says about forming habits:
“Make it so easy you can’t say no”
If you haven’t been exercising at all then I suggest starting with a daily walking program. It’s easy and doesn’t have to take a lot of time or equipment. Make it your goal to just do 10 minutes every morning or evening, whichever works best for your schedule. But timing is important! Don’t choose a time of day that’s likely to be full of distractions.
Once you’ve found the right time of day, schedule it in and just do it, no matter how you feel! You definitely won’t always “feel like it”, but do it anyway. Just like brushing your teeth it eventually becomes a habit. After you’ve made 10 minutes a habit then you can start working on increasing your duration. Walking for 30-45 minutes is a great long-term goal.
In the beginning, when you know you only have to commit to 10 minutes it’ll be hard to say “I don’t have time” or “it’s too hard”. Let’s be honest, we all waste more time than that during the day! Once you realize how easy it is to do that little bit, you’re likely to do more just because.
Find exercise (or activities) you enjoy
I know. You’re thinking “but I don’t enjoy exercise!”. This is where you need to reframe your mindset a bit. Don’t think of it as exercise, but as an activity you can do while learning or enjoying something else! Let me explain.
I love to be outdoors when it’s nice. So walking on a trail is much more motivating than walking on a treadmill. But if I do have to walk on a treadmill I’ll make sure I have a good podcast to listen to, a tv show to watch, or a book to read (or listen to) while I’m doing it. This makes the exercise enjoyable for me and doesn’t make me feel like I’m just wasting precious time. I’m multitasking!
Exercise doesn’t have to be something that feels like punishment. I’ve known people that started running for exercise and hated every minute of it. I guess that’s what they thought they had to do to get in shape. But if you hate it you’ll never stick with it! So experiment until you find something you kind of like. Then find little ways to make it even more enjoyable.
I happen to love my elliptical machine but I didn’t know that right away. Years ago, every time we stayed in a hotel I would use all the different equipment in their fitness room. This helped me figure out that I hate treadmills and stationary bikes, even though I love to walk…outside, and ride a bicycle…outside! Doing those things indoors takes all the fun away for me!
I discovered that the elliptical machine was my answer to indoor exercise. It was easy on my joints and gave me a really great workout without ever having to leave my house. So I invested in one for about $600 and it has served me very well for nearly 20 yrs now! Quite a deal compared to a gym membership!
So take some classes, try out different equipment, or hire a personal trainer to figure out what works for you (I would love to help you if you’re in my area of the country!). Just try as many different forms of exercise as you can before deciding whether or not it’s right for you. The options are endless, so don’t give up!
Related article: How to set a realistic fitness goal for this year.
Which is better? At home or in a gym?
Another important factor in making exercise a habit is to decide whether you can work out at home or if you need to go to a gym. I don’t like going to a gym, mostly because of the extra time and preparation it takes. It’s more motivating for me to work out whenever I want in the comfort of my own home.
But for some people, the only way they’ll exercise is to join a gym with classes and other people to hold them accountable. My husband is this type of person. He needs a scheduled time, a social group to be a part of, loud music, and lots of competition to keep him motivated! We’re complete opposites in this way but we each know what works best for our own personalities.
So spend some time analyzing your personality or read this expert advice to help you decide which is better for you – at home or in a gym?
Dedicated exercise space
Having a dedicated space for exercise is a must! And it makes a world of difference for your mood in addition to the workout you’ll get. That dedicated space might be a gym with lots of other people and exercise options to choose from.
But if you want to stay home to exercise, you need a great space to help motivate you too. That means fixing it up the right way! So make sure you have either a music system, a tv to watch, or both, while you work out. Some nice paint and decor also helps. No one wants to stare at dreary walls!
It’s helpful to have cushioned flooring or a couple of great mats to use too. If you’re not comfortable, you won’t want to do it. Comfort also pertains to clothing. You need athletic wear that you can sweat in, doesn’t get in the way, stretches while you move, and feels good against your skin.
Mirrors on the walls are a HUGE bonus since they allow you to observe your form while working out. It’s also nice to be able to see your muscles while you’re exercising. This will show you that what you’re doing is working!
I’ve talked to too many people that put their exercise machines in their ugly, unfinished basements with no tv or entertainment. Then they wonder why they don’t go down there to use it. Or maybe this is actually their strategy! If they don’t see the equipment, they won’t have to be reminded to use it!
See how this guy built his home gym for less than the cost of two months at his local gym! And The Spruce might help you get your creative juices flowing with more decorative home gym ideas. When you’re serious about exercising you’ll do whatever you can to make it more enjoyable!
Related article: Essentials for an inspiring home gym.
My final thoughts
Exercise does not have to be that thing you dread every day! Start slow and work your way up to give your body time to adjust. When I first started on my elliptical machine I could only do 5 minutes and it was tough! Now I can do half an hour and it takes more work than it used to to get my heart rate up.
It just takes time and persistence to make exercise a habit. So remember:
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- You will NOT always be in the mood for it. Do it anyway.
- Find something great to listen to or watch while you exercise. Multitask.
- Be sure to find the right type of exercise to fit your personality.
- And finally, design your exercise space to be enjoyable and mood-lifting.
All of these things will help you make exercise a habit that you can stick to.
Exercise is a mental game as much as it is a physical one. So whenever possible, try new equipment or routines to keep challenging yourself. Don’t just keep doing the same things over and over. And after a while, it will seem weird to NOT exercise on any given day!
I believe that everyone can find some sort of physical activity they can enjoy enough to stick with. Figure out the woman you want to be in the future and keep that vision in your mind. If you make exercise a habit now, the future healthy you will be very grateful!
Let me know in the comments below what you did to make exercise a habit. And if you haven’t yet, what are you struggling with most?
Related article: The woman I want to be