How to Make Exercise a Habit?

In order to maintain good health, it is important that you exercise. But many people start an exercise program and then the enthusiasm fizzles out in the matter of months. Most people cite boredom, lack of time, and no motivation as reasons why they stop working out.

We all know that there are huge physical and mental benefits of exercise. It helps you lose fat, gain muscle, improve your energy levels, reduces the chances of various diseases, elevate your mood etc. These benefits are simply too numerous to list in a single article and are really common knowledge for everyone. But fitting exercise into our busy lives can be a challenge. You should make it a habit to walk at least 30 minutes almost everyday and workout at a higher intensity for at least 20 minutes thrice a week. Here are a few suggestions to make exercise a tough habit to break:

• Set a goal: In order to make exercise a habit, all you need are exercise goals. If you create smart goals (Specific, Measurable, Achievable, Relevant and Time-specific), they can help you get started. Sign a contract with yourself that commits you to the exercise. Start with one goal. Once you have attained it, you can work towards a second goal. Of course when you've met those goals, treat yourself!

• Get the right Attitude: You need to create the right attitude towards exercise. Focus on the benefits of exercise and think of it as a necessity. You can remind yourself of the health benefits whenever you feel resistance to exercising.

• Do something you like: There are a lot of exercises that you can do. Some you will like and some you will get bored of. Always select something you like because the more you like it, the more likely you are going to stick to it.

• Make a plan: Make a health plan for yourself. Decide whether you're more likely to stick with it in the morning or lunchtime or evening, and stick with that time. Make a detailed plan of the exercises that you will be doing throughout the week. Walking, cycling, running, weightlifting should be a part of your plan at least one each day.

• Start Slow: You don't have to break any records on the first day of your exercise plans. Doing too much in the beginning leads to burnout, which leads to quitting your habit. Start with thirty minutes of walking three times per week. Then gradually work your way up to five times per week.

• Find a partner: One of the best ways to motivate yourself, is to involve other people. Exercising with a friend or relative can make it more fun and likeable. Exercise should be made a very social event and having the commitment of a friend or spouse increases your commitment. If a personal trainer helps you keep exercising, go ahead and hire one. It will be a good investment.

• Mix things up: Doing the same things over and over again can get a bit monotonous. Do a variety of activities like weight lifting, walking, running, tennis, cycling, and aerobics classes. There are many other things that you can mix up; using different weight equipment, trying new stretches, and changing the intensity of your cardio program. This will keep your interest in your exercise program.

• Make it likeable: If an activity is fun, you'll look forward to doing it. Make exercise fun. Read, listen to music or watch TV while riding an excercycle.

• Be regular: The hardest part about starting a new exercise routine is becoming regular. Consistency is key, so try not to skip a single day. Make no excuses, go to the gym. If you don't feel 100% healthy, still go the gym, but train at a lower intensity. The more you exercise, the more you build the habit.

• Log your activity: If you start recording down everything you are doing then you will get it into your mind that what you are doing is more important. You can write down almost anything: how many steps you walked, how far you ran or cycled, what you weighed, etc. This will also help you monitor your progress and make adjustments in your routine.

• Join competitions: Join a marathon or cyclothon or any fitness related events or competitions. Knowing that you will be competing will give your training an added dimension and you will feel a great sense of accomplishment when it's done.

• Rest is Important: Recovery is very important. You need to give your body a chance to rest. 1 day off works well as it allows your muscles a chance to recharge and your body to get over its aches.

Exercise does not have to be boring or tedious. Once it is a habit it is far easier to keep going. It takes 30 days to build the exercise habit. During the first 30 days you'll need to push yourself to the gym. After 30 days it just becomes easier. And once you begin to look and feel better, you will be more eagerly motivated to hit the gym for a workout on a regular basis.