It’s exciting — but also hard — to start a fitness journey. The main point is that you want to make working out a habit you enjoy and one that you keep. Here are some psych-based tips to get you started and keep you going on a long-term workout regimen.
The Habits that Stick: Science Behind How They Form
But it’s really important to understand how habits are formed. Studies show that when you begin, it is not so much the intensity of the exercise that matters as being persistent. New behaviors don’t just become automatic overnight; they have to be done repeatedly. Vow to put in an appearance every day, even if it’s just for a few minutes. It is this consistency that will lead to long-term success.
How to Form Habits That Stick
- Habit Stacking: Put your new workout into something you’re already doing. For example, after you brush your teeth in the morning, you might work in a quick set of squats or a 5-minute stretch. This means your workout feels more normal to you.
- Set Clear, Achievable Goals: Instead of saying, “I will exercise more,” say, “I will take a 15-minute walk every day.” Specificity makes things clearer and gives you direction, so it’s easier to see how far you’ve come.
- Cues or Triggers: Leave workout clothes by your bed or set an alarm to remind you to get up and move. When that happens, your brain knows that it’s time to throw down a workout.
The Power of Rewards and Positive Reinforcement
Celebrate small wins! There are some rewards and treats that can be very motivating. Acknowledging what you’ve achieved, whether it’s sipping a healthy smoothie post-exercise or marking off progress on a calendar, helps to strengthen your commitment.
Overcoming Some Usual Problems
- Procrastination: Divide tasks into tiny chunks to make it easier to start. Tell yourself: “If I just work out for five minutes.” In many cases, you will do more than you planned once you get going.
- No Time To Get Fit: It’s no wonder you don’t make a priority of doing a quick and dirty workout like a 15-minute high-intensity interval training session or a speedy lunchtime power walk.
- Lack of Motivation: Consider the reason why you started this journey and then visualize all the great things that will result from it.
Monitor your progress and celebrate little wins. Regular progress tracking will also help you stay motivated and accountable. Use fitness apps or logs and journals to record your workouts and chart your progress. Those little wins help keep the habit loop alive by providing more energy.
The Moral Force of Social Responsibility
For more accountability, exercise with friends or be part of an exercise group. When you share your goals with others, they may support and inspire you, making it harder to skip workouts.
Creating an Enjoyable Routine
Change up how you are working out and remain flexible, exercising in a way that YOU want to, so that it is enjoyable and not a chore. Experiment with new activities until you find one that you enjoy, such as dancing, biking, or yoga.
Practice Openness and Forgiveness
You will miss one or not want to do it as much at times. Be kind to yourself, and think of these setbacks as temporary failures rather than permanent ones. It just keeps you from getting burned out and keeps you excited.
Some Simple Daily Habits Are
- Stretches in the morning
- Walks during lunch
- Yoga classes in the evening
- Desk work lasting 5 minutes
Eventually, these small efforts can become strong habits that render fitness a decision rather than a burden.
If you employ these tips for exercise with a sincere wish to succeed and a can-do attitude, you will have a great time discovering the varying levels of fitness and the many new strategies that can make a “regular” exercise routine a lifetime fitness routine. Work it, and watch as your commitment will create real change.