More often than not, when you’ve begun a new exercise routine to get in shape, your intentions don’t always match your actions. You begin to realize there’s a big gap between having an intention of achieving something and actually doing the work to fulfil that intention.
There’s no need to beat yourself up about it. There’s always a way to bridge that gap! Let’s look at a few practical tricks that can help you finally make exercise a lifelong habit.
How to Make Exercise a Habit
- Set a Goal and Send a Reminder to Yourself:
I wanted to exercise because I always wanted to stay fit like a soldier this was my goal. I set a reminder on my phone for 5 AM labelled, “Stay fit like a soldier.” This served as my morning alarm as well. Setting a goal where you actively remind yourself every day will never let you sleep without ensuring that you got your movement in. - Challenge a Friend:
The day you plan to start exercising, challenge a friend. I texted my friend, “Hey, in the next 30 days, I am going to increase my stamina from a 6/10 to a 10/10.” Believe me, having an accountability partner means they will never let you forget that you need to exercise daily! - Use the 21/90 Rule:
This rule says that it takes 21 days to create a habit, and it takes 90 days to create a lifestyle. Commit to not skipping a day for 21 straight days. In these 3 weeks, exercise will become your habit. Once you are able to do it, you will naturally continue doing it for another 90 days. - Reward Yourself With 1 Rest Day:
Keep 1 day as your “rest day.” This is incredibly important for your muscle recovery, and having a scheduled break gives you something to look forward to after a week of hard work. - Make It Pleasurable:
The music of your choice will do the magic! Create a playlist that pumps you up so you will love your exercise without getting bored. This is actually something I do and enjoy a lot. Maintaining your self-motivation is much easier when the journey is actually fun. - Take Baby Steps:Last, but certainly the most useful trick: When I started exercising, I had full “josh” (enthusiasm). I forgot to count the sets and reps and just exercised with lots of energy. I had in mind that the more I do, the sooner I will get the results.
But the reverse happened. I had no energy for Day 2. This served as a vital lesson doing too much in the beginning leads to burnout, which inevitably leads to quitting the habit. The key is to start with light-intensity beginner workouts for just 15-30 minutes. Our only aim right now is to be regular.
“One workout at a time. One day at a time. One meal at a time.” – Chalene Johnson
Now that you’re aware of these simple tricks, let’s aim at making exercise a habit! Enjoy your exercise to enjoy the glow of good health.
Frequently Asked Questions (FAQs)
- How long does it actually take to make exercise a habit?
A popular framework is the 21/90 rule. It suggests that it takes 21 days of consistent effort to form a new habit, and 90 days to integrate that habit into a permanent lifestyle change. - Why do I keep quitting my workout routine after the first few days?
Most people quit because they start with too much intensity. Pushing yourself too hard on day one often leads to severe muscle soreness and burnout by day two. The secret to consistency is taking baby steps start with 15 to 30 minutes of light exercise and slowly build your stamina. - Are rest days necessary when trying to build a daily fitness habit?
Absolutely. Taking at least one rest day a week is crucial for muscle recovery and preventing physical and mental burnout. A rest day allows your body to repair itself, making you stronger for your next workout.
If this article helped you, let us know your thoughts in the comments below. You can read more articles on motivation and fitness here. If you want to be consistent or begin working out, get the right guidance from an expert through a live, interactive, fun-fueled session on GOQii PRO. Book a class now through the GOQii App.
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Disclaimer: The information provided in this article is for educational and general informational purposes only. Always consult with a physician or a certified fitness professional before starting any new exercise routine, especially if you have pre-existing health conditions or injuries.
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