How We Can all Develop Regular Exercise Habits: An Important Guide

Exercise has significant health benefits for your heart, body, and mind [1]. If we all work on developing regular exercise habits, we can prevent diseases like heart ailments, cancer, and diabetes. Working out daily can also reduce symptoms of anxiety and depression. While you may already know the advantages of physical activity, being consistent with it is key. It may be your lifestyle and way of prioritizing tasks that get in the way! In fact, a study found that 64% of Indians do not exercise [2].

Although you can develop workout habits for any time of the day, morning exercise at home has an edge as it can help you be consistent [3]. Walking or running and doing squats, crunches, and pushups are some morning exercises to do daily [4]. Read on for important tips to make exercising a habit.

How to Build Regular Workout Habits

• Plan Your Workout in Advance

Planning is the base for everything, without which you are left with no direction. Plan your workout schedule to build regular exercise habits. Set a time of the day for exercising and follow it rigorously. Apart from that, plan on which exercises you are going to carry out and how are you going to do them. A schedule can help you be more regular with workouts.

• Start Gradually and Be Realistic

Two things are common when you are setting any habit in place. Either you will feel overwhelmed or you will be enthusiastic – but only in the beginning. No matter what, keep yourself from going ahead full steam. This will only end up in disappointment and lead to burnout. Instead, start slowly. This gives your body the time to adjust to the new routine. Forcing your body to suddenly start strong won’t help. You can gradually increase the pace and time, so your muscles and mind work together.

• Change and Develop Your Goals

Do not compare yourself to models on hoardings or actors on social media! Looking like celebrities is not an ideal goal when starting your exercise routine. Your goal should be to exercise for better health and wellbeing instead of achieving a physique or shape. Having the right attitude towards exercise will motivate you to build the right workout habits!

•  Focus on Consistency and Quality

The most important ingredient you need to build exercise habits is consistency. Do not bother about the frequency. Rather, focus on consistency and the quality of exercise. Pledge to never miss out on your workout. Dedicate a specific time to exercise so that other tasks don’t get in your way. This way, you can manage other duties without interrupting your workout schedule. Also have a Plan B in place! In case you miss your exercise due to any reason, see how you can make up another day or at a different time.

• Workout with a Buddy

Find a friend, family member, colleague or neighbor who can accompany you when you exercise. Take them along whether you are going to the gym, heading for a walk, or working out with an online instructor. This will help you pass the time better, and you will be both help each other. Having a workout buddy will make you accountable and there are fewer chances of you ditching the exercise. Exercising along with a friend can help you develop better workout habits. It will motivate you both and your thoughts of missing exercise won’t become a reality.

• Don’t Forget to Rest

You are not doing it right if you are not giving your body the time it needs to relax. In the process of developing regular exercise habits, do not overdo or overburden your body. Doing so will lead to burnout, and you will soon find yourself getting demotivated. Take breaks between exercise or follow a day of rest in a week. This is where you can substitute a leisure walk instead of lifting weights or do light yoga instead of jogging.

• Reward Yourself

To keep yourself motivated, celebrate small victories. This will make you happy to keep exercising and achieve more. This, in turn, helps you build exercise habits. Rewarding yourself doesn’t mean breaking the bank or binging on unhealthy foods. For instance, you can buy yourself smart gym clothes or new headphones after completing a milestone. This may be learning how to do 10 pull-ups or exercising consistently for 1 week!