The Beginner's Guide - How To Make Exercise A Daily Habit
The problem with any habit is developing the motivation to keep doing it even though we don’t always feel like. It’s these moments of crisis where the initial strategy breaks down and it’s hard to get remotivated to try again.
That’s why habit forming is the best recipe for success. Especially when we’re talking about an exercise regime.
As you’ll learn when reading this, if you can perfect habit forming, you should see added benefits in the rest of your life too.
Set A Time
The most important things to do to make exercise a daily habit is choosing the right time to do it. Once you choose a convenient time, the key then is to stick with it.
Studies have shown that if you can remain consistent with the time you exercise, then it becomes a lot easier over time.
If you’ve scheduled the time as 5.30am, then try not to vary this time. Set the time and stick to it.
If you do happen to get out of the habit, don’t stress too much. Simply get back on that horse and try to get into a routine again.
Where most people fail is by not jumping back on that horse once they have fallen off.
Send Yourself A Reminder
There are various different apps you can use or if feel like it, go old skool with an alarm clock. Whatever method you choose, just make sure it suits you and it’s something that you will find helpful.
If you don’t normally use an alarm clock, then try using a mobile app on your phone.
The app is probably a bit more flexible if you are looking to exercise at different times of the day that aren’t first thing in the morning.
These days the app will either signal a notification and/or send you an email ahead of time.
Start slow and steady
There’s no point trying to kill yourself if you are just getting into or getting back into exercising.
Nothing will accelerate your failure rate more than overdoing the number of reps, intensity, etc. So take it easy.
You will find that if you take it easy at the beginning you’ll be more likely to feel energised and enthusiastic to train.
Going the other way just leads to burnout and makes it far easier for you to quit before you even get started.
If you like, trying doing small sessions at first. Say, 20 minutes. Then, once you have started to get used exercising regularly at this time, increase the reps, intensity and even weight when you feel it is comfortable to do so.
Not only is this really beneficial for your mind. It’s also better for your body too.
Start Making Progress
Following on from the last point. Start tracking all of your exercises, reps, minutes, laps, etc.
That way, you should start to see an improvement over time. Not only is it a good idea to track your progress, but you can also evaluate when the best time is to increase your reps or minutes that you exercise.
With each small piece of progress gives you an welcomed boost and more motivation to push yourself a little bit harder. Don’t forget, slow and steady wins the race.
Try and make your exercises fun and not painful. If you look forward to working out the likelihood is, you’ll continue for months and years.
That’s why it’s so important, to begin with, habit-forming first. Get into your own groove before you start pushing yourself.
If you know that you are going to be working out each morning. Why not get everything you need ready the night before.
That way you’re not running around like a mad person the following morning. Again, this is habit forming that will pay off in the long run.
If you are used to wearing a certain outfit, certain trainers or even food or drink. Make sure you prepare these the night before.
If you get into the habit of doing this daily, it won’t even feel like a chore.
The main takeaway is to remove any friction you might encounter that stops or hinders you from exercising.
Practice doing this and you’ll feel some real positive benefits throughout the rest of your life. Getting organised the day before is great for all parts of your life, not just exercise.
Mix Up Your Exercises
We all get bored if we continue to do the same exercises day in day out don’t we? For that reason try to mix up the sort of exercises you are doing.
For example, do weights one day and cardio the next.
The benefits are not only the lack of getting bored, but it also means that you are using and exercising different muscle groups and different parts of your body.
What this also does is it enables your body and the different muscles time to recover. Much of the growth you see comes from these specific times.
Working the same muscle day after day is really bad and not recommended.
Giving them time to rest means your body is able to use all of its energy in this recovery period which should, in turn, give you more energy and motivation to start working something else.