We are sure that you are already aware that there are many reasons why you need to exercise, from improving your sleep, energy, mood and health, to reducing depression, anxiety, and stress. The best part about is that detailed workout plans and instructions are just only a click away. But, if knowing the whys and hows were enough, we would all be in amazing shape.
Making exercising a habit takes a little more than that; mainly the right mindset and a very smart approach. So, no matter how old you are, or what your fitness level is, there are a couple of steps you can take to make exercise seem less painful and intimidating, and turn it into a more instinctive and fun activity.
What Is Stopping You From Exercising?
If you are experiencing difficulties when it comes to starting your exercise plan or you’re able to follow through, be aware that you are not alone. Many people are struggling to get out of the sedentary rut, despite their best intentions.
There are some practical concerns, like poor health or a busy schedule, that can make your exercising more challenging, but for most people, the biggest barriers are, as a matter of fact, mental. Lack of self-confidence can also keep you away from taking some positive steps, and motivation quickly flames out. First, you need to ditch the all-or-nothing attitude, then be kind to yourself and check your expectations.
What Amount Of Exercise Do You Need?
For most adults, the recommendation is to go for at least 150 minutes of moderate exercise per week. To get there, you will have to exercise for 30 minutes, 5 times a week. Will you be able to find 30 minutes in your busy schedule? If you cannot, it is totally fine to break things up, because two 15-minute workouts or even three 10-minute workouts will have the same effect.
There is some good news for you; moderate exercise is the most beneficial for your overall health, so there is no need to intensify your workouts. As a matter of fact, exercising too intensely can in some cases lead to diminishing returns when it comes to your fitness levels. This can lead to injuries and other problems. While everyone has different exercising needs, you just need to set your exercise primetime, fit it into your schedule and commit to your workout routine.
How Can You Turn Exercise Into A Habit That Sticks?
There is a good reason why so many people make one of their New Year’s resolution to get in shape before the summer arrives. Science has shown us that there is a proper way to build habits that will last. Here are some of the steps you should take to achieve that:
- Opt for activities that make you feel confident and happy – If your routine is unpleasant, it is unlikely that you will stick to it. Do not opt for activities like lifting weights and running because you think this is what you need to do, and pick activities that fit your taste and lifestyle instead.
- Start small – It is best to start with easy exercise goals that you can achieve.
- Make it automatic by using triggers – Triggers a secrets to success when you are forming an exercising habit. They are reminders; a time of day, a cue, a place that kicks off an automatic reaction.
- Reward yourself – Reward yourself when you successfully reach a new fitness goal, complete a workout, or when you just show up at the gym on a day you were tempted to skip training.
Even the ones who are dedicated exercisers sometimes feel unmotivated. Almost anything can be responsible for knocking you off track; bad weather, an out of town trip or a bad cold.
If you miss your workout sessions, you need to evaluate your current level of fitness together with your goals. The biggest challenge you will face is to get back in the exercise state of mind. Try to have confidence in yourself, even when you relapse. Instead of using your energy on dealing with defeat and guilt, focus on that thing that will get you to start working out again.