Many people if not all know the importance of staying fit but most fail to develop the habit of exercising or workout. Exercise comes with various benefits especially when you make it a regular habit rather than something you do once in a while, says Scott Capelin. As the new year is now approaching many would have the plan to start the year with a fitness goal but only a few will remain committed till the second month of the year. If you fall into the category of those that give up after a few weeks, it is not that you are lazy, it is just that it is not easy to start a new habit.
Here are some strategies shared by Scott Capelin that can help you develop a strong workout habit for a long and make fitness your way of life.
1. Choose an Exercise You Enjoy and Is Comfortable
The possibility of creating time for a workout will be high when you choose a physical activity that you enjoy and is comfortable with. When you choose an enjoyable exercise it is more likely to become a habit because you will always look forward to it rather than forcing yourself to do it, says Scott Capelin. There are numerous exercises to choose from such as cycling, walking, Zumba class, running, and rowing just to mention a few. To help you choose better you can just think of where and how you like to work out. Whether you like exercising alone or with people, outdoors or indoors exercise.
2. Incorporate Your Workout Into Your Daily Routine
When your workout fits perfectly well into your daily or normal routine it can easily become a habit. If you are the type that wakes up early then planning to work out in the morning before a shower will be wise. You can work out while watching your favorite TV shows, dance to music as you vacuum the house, use the stairs instead of the elevator, and instead of driving to a nearby mall or market when you have time you can walk. Just make sure you incorporate workouts with things that are part of your daily routine already like taking a brisk walk while walking your dog.
3. Set Achievable Goals And Monitor Your Progress
Habit is a process that takes time and therefore cannot be developed overnight. Setting achievable workout goals will encourage you to keep up with it and in the long run, it can become a habit. You can create rewards for each goal you achieve which will serve as motivation to keep going. When you set a three-month goal you can monitor your process after one month just to see how well you are doing.
If there is not much progress or you haven’t made any progress, you don’t have to worry because you can still make the necessary correction to get you back on track. Monitoring your progress will help you to realize early if you are not making any progress and correct your mistake before reaching your deadline. It also helps you see if there is any improvement and to know how consistent you are.
4. Schedule Your Workout
Just like you would schedule important appointments or meetings in the same way you should do for your workout. When you plan to run or walk for 30 minutes on some specific days and times, you should set it as a recurring event on your phone or calendar. And you need to be specific about what you want to do during the workout, where and when you want to do it. You should add your workout schedule to your calendar as a reminder or set it as a pop-up alert on your phone before your workout time.
5. Be Flexible
There are some situations you don’t have control over and as a result, your schedule can change. Whether you got injured, move to a new environment, have to take care of a sick family member or whatever the case may be that affect your workout schedule. Those are just temporary setbacks and should not prevent you from getting back on track. If possible try not to skip your routine even if you spend 10 minutes instead of 30 minutes and if you skip don’t beat yourself up. You can always adjust your workout to fit into your new schedule.
Your workout routine should be something that you enjoy and like if you want to make it become a strong habit. As mentioned earlier there are lots of exercises one can choose from to have an enjoyable workout routine. According to Scott Capelin, you can always start small and then you can later increase the intensity gradually. Remember you need time to build a habit and it is also a gradual process, so don’t give up easily even when it seems you are making very slow progress at the moment.