10 Steps to Developing an Exercise Habit

It can be frustrating when you know what you want to do, or even should do, but you can't get yourself to do it. Exercising regularly is something we all know that we should do, but few of us seem to be able to build that habit.

If you can create an exercise habit, you'll never have to motivate yourself to exercise again!

Try these tips to make exercise a habit:

1. Set a goal.

In this case, set a goal to exercise a certain number of times each week for a specific amount of time.

For example, you may want to exercise four times a week for 30 minutes each time. Keep in mind that the more frequently the activity occurs, the easier it is to develop a habit.

2. Choose a form of exercise that appeals to you.

There's no reason to choose swimming as a form of exercise if you don't enjoy swimming. Choose an activity that you can enjoy.

3. Find the best way to enjoy it.

Walking on a treadmill can be boring. However, if you can walk on a treadmill and chat with a friend or watch TV, it might be more enjoyable.

Playing basketball in an organized league can be more enjoyable than running up and down the court by yourself.

4. Plan exercise into your schedule.

Exercise is like saving money. If you only do it when it's convenient, you'll never do it.

Waiting until you have time to exercise is a mistake. Make time and build it into your schedule.

5. Have workout buddy.

You've let yourself down countless times in the past when it comes to exercising. What will one more time matter?

You probably feel less comfortable about letting someone else down. Find a partner and be reliable.

6. Stay present while getting ready.

It's the first step that's challenging. It's not hard to work out once you're at the gym. The challenging part is changing your clothes, putting on your shoes, and getting out the front door.

Avoid thinking about the drive, the workout, or anything else other than putting on your shoes and closing the front door behind you.

7. Reward yourself during and after your workout.

Making yourself feel good about working out is one of the keys to repeating that behavior in the future.

Tell yourself how good you're doing. Jump up and down afterwards and tell yourself, "Yes, I did it!"

That's enough of a reward if you can generate some real enthusiasm.

8. Visualize the long-results.

Remember why you're exercising in the first place. It's to be healthier, feel better, and look better. Visualize yourself six months from now.

Imagine how great you'll look and feel. Imagine the reactions of others and the praise of your physician.

9. Avoid holding negative thoughts about your exercise.

If you tell yourself, "I don't want to work out today. It's boring" while sitting at your desk in the afternoon, you'll be less likely to do it.

Catch yourself and change your thoughts to something positive.

10. Allow for slips.

Even Olympic athletes miss the occasional workout. It happens to everyone. It's important to resolve to not miss the next workout.

Avoid using one misstep as an excuse to abandon your workout habit altogether.

Getting in shape is easy if you can develop the habit of regular exercise.

The exercise isn't the challenge. Developing the habit of exercising in the real challenge.

You don't need motivation or self-discipline if you have a habit.

Do you need to psych yourself up to brush your teeth? No, because you have a habit in place.

That's how easy exercising can be once you've made a habit of it.

A Surprisingly Simple New Way to Enjoy Exercise More

Some adults love a tough workout, and others dread any activity more strenuous than washing their hair.

Given that 80% of Americans fail to meet government guidelines for aerobic and strength training, it's obvious that most of us fall into the second camp.

A new study by the University of Freiburg in Germany suggests that just 2 changes can make you enjoy exercise more. Participants with similar fitness levels were asked to ride a stationary bicycle for the same amount of time.

Those who considered themselves to be athletic said the activity was more enjoyable, and required less effort.

The researchers concluded that personal expectations made the difference. The secret is to believe in your athletic abilities and the benefits of exercising.

Think how much easier it would be for you to stick to a workout program if you really enjoyed doing it. Try these tips for building up your confidence and knowledge.

Believing in Your Athletic Abilities:

1. Develop your own style.

Each of us has our own personal interests and signature strengths. You may like ballroom dancing or playing competitive sports. You may excel at sprinting or long-distance running. Choose activities that make you feel accomplished.

2. Create challenges.

Set goals that will encourage you to keep going. Work at strengthening your tennis serve or increasing your lung capacity so you can swim more laps.

3. Use external rewards.

Intrinsic motivation is more powerful, but you can give yourself treats to help you feel fulfilled while you're waiting to reach major milestones. Promise yourself a pedicure or a weekend outing to celebrate any week you visit the gym consistently.

4. Share social support.

While you're cheering yourself on, it also helps to have family and friends on your side. Team up with an exercise buddy, post your workout plans on a fitness forum, and ask your family for the help you need.

5. Find a role model.

Look for someone who has qualities and achievements that you admire. You can pick someone close to you or someone you see in the news. Study what they do and focus on what you have in common.

6. Repeat affirmations.

Create positive statements that help you to realize your worth and make changes in your life. Write them down and read them when you're feeling stressed.

Understanding the Benefits of Physical Activity:

1. Do some research.

Browse online or visit the library to read about how exercise affects your body and mind. Visualize yourself having more energy, strengthening your muscles, and reducing your risk for serious medical conditions.

2. Take a course.

Sign up for rock climbing lessons or take an anatomy class at a community college. Learn more about your body and how to care for it.

3. Work with a trainer.

Maybe you prefer working with a professional one-on-one. Ask friends and fellow gym members for recommendations. A customized program can deliver impressive results.

4. Talk with your doctor.

Ask your physician about any concerns you have. They may be able to suggest what priorities would be helpful for you, such as lowering your blood pressure or rehabilitating a previous injury.

5. Evaluate your performance.

As you become more physically fit, you may notice the effects spilling over into many areas of your life. Maybe you're eating more vegetables or responding more effectively to feedback at work.

6. Listen to your body.

Feeling good may be the ultimate benefit of working out. Take pleasure in your flat stomach or glowing skin.

When you want to exercise, you'll find ways to overcome any barriers like being too busy or avoiding discomfort.

A positive attitude about your athletic abilities and the benefits of physical activity will help you to stay healthy and fit.

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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