How to Make Exercise a Habit in 6 Steps

How to Make Exercise A Habit in 6 Steps

“Whatever the mind can conceive and believe, it can achieve.” ~Napoleon Hill

Exercise is a vital component of personal development.

It affects not only your physical health, but your mental health as well.

Depression rates are lower in people who exercise regularly, and not to mention, it keeps your mind sharp.

In case you needed a reason to start an exercise routine, here are a list of benefits:

Exercise…

• Increases happiness.
• Makes you sleep better.
• Reduces stress.
• Gives you a boost of energy.
• Builds your confidence.

I never had a problem making exercise a habit.

So what separates me from the millions of women who struggle to stick to an exercise routine?

My mindset-I see exercise as part of a healthy lifestyle, and not a torturous routine to suffer through in order to lose weight.

I engage in physical activities I enjoy for exercise, and not a brutal workout plan that’s going to burn me out.

The key to making exercise a habit and a part of your lifestyle lies within your mindset.

Let’s talk how to make exercise a habit in six steps.

How to Make Exercise A Habit in 6 Steps

Visualize Your Desired Result

First things first.

You have to visualize your desired result.

How much weight do you want to lose?  What do you want your body to look like?

You don’t have to strive for perfection, but you do need to get to a place where you’re happy and confident in your appearance.

Being happy and confident in your appearance trickles down to all areas of your life.

Some people are actually hindered in other areas of their life as the result of being unhappy with their appearance.

That said, if you don’t know what you’re working towards, you’re unlikely to stay dedicated to exercise.  It’s the same for any other goal.

I recommend setting a specific goal for this, so you know exactly what you’re working toward.

Vision boards are great for this too.  Get a photo of you at your ideal weight, or of someone else who’s body is fit and represents an idea of what your goal body is, and then paste your face on their body.

When you’re feeling discouraged or unmotivated, look to this picture to inspire you to keep at it.

If you’re not focused on your goal, it will slip from your mind, along with the discipline to exercise.

Related:

• The 5-Step Mid-Year Plan to Achieve Your Goals
• 10 Ways to Improve Your Self-Image
• 10 Habits of Unsuccessful People
• Vision Board Kit
• Grow You

Develop a Plan

No two workout plans are alike.

You have to do something you ultimately enjoy, or you’re going to lose interest.

I personally prefer to work out solo.  I’ve never been a runner and have no plans to become one, but I speed walk with the incline up on the treadmill while reading a book.  I sweat a ton and get my heart rate up.

Using free weights to do simple strength training reps are also a staple in my workouts.

It makes a big difference in my mood, energy, and productivity.

My husband and I also take our dogs for a walk around the neighborhood on a daily basis.

For you, it may be different.  Some people need group classes to get the job done.  Others prefer to walk or play their favorite sport.  Mothers with toddlers get exercise daily just chasing their kids around the house!  Some people swear by yoga.

The options are endless.  You just need to decide what it is you enjoy, and get started.

Do I always eagerly anticipate and enjoy hopping on the treadmill in the morning, 5x a week?  Nope. But I’m in the habit of doing it anyway, because I’m driven and the desire for the results is stronger than the thought of not doing it at all because I just didn’t feel like it.

Related:

• How to Stop Feeling Overwhelmed
• 5 Ways to Increase Your Energy
• How to Stop Procrastinating
• Free Weights
• Yoga Mats

Schedule It

Similar to the last step, everyone is different.

Some people swear by their morning workouts, while others prefer evenings.

The pros and cons of different time slots weigh out about the same, so there’s no clinically proven “best” time to exercise.

You just have to learn what’s best for your body and let that be the deciding factor.

Currently, I prefer working out in the morning as part of my morning routine. I like getting it done first thing in the morning and feeling that energy boost, which helps mentally prepare me for work.

Related:

• How to Plan Your Week
• 10 Simple Habits for A Better Day
• 5 Self-Discipline Tips for Success
• Time Management Tools

Start Small

If you start by doing too much, too soon, not only will you burn out, but you could potentially injure yourself in the process.

Take baby steps.

If I’ve had a significant break from working out, I start with a 20-minute segment on the treadmill and do it for 5 days a week. Then, the following week I increase my time by 5 minutes, until I’m back up to 45 minutes.

I also work on my speed and incline in similar fashion.  Every week, I pick up my speed and inch up the incline a little bit more.

It works the same way with diet.

“Have a diet instead of going on a diet.” ~Chalene Johnson

Whatever you do, don’t go on a diet (unless directed by your doctor).

Disclaimer: I’m not a dietitian, so you can take what I say with a grain of salt.  But there’s some truth to what I’m about to say.

Most fad diets don’t work long-term.  If you stick with a fad diet, you might see results quickly.  But are you ready to commit to that fad diet long-term?  Are you ready to eliminate an entire food group or specific food from your diet permanently?  For the rest of your life?

That sounds like torture, not to mention, unrealistic.

The best, most effective kind of diet is one of moderation and small changes.

Start by replacing soda with water.  Chips with an apple.  Fast food with a salad full of colorful veggies.

You get the idea.

I personally don’t believe in cutting your favorites out permanently, but I do believe in moderation.

Treat yourself to dessert (or your favorite guilty pleasure) once in a while.

The key is moderation and small changes.

Related:

• 5 Tips for Creating New Habits
• How to Create A Morning Routine
• 5 Things Successful Women Manage Well
• Eat Real to Heal

Speak it Out

“The tongue of the wise promotes health.” ~Proverbs 12:18

This is a tough one, even for me-it may require more discipline than working out itself (for me, anyways!).

Did you know that as much as 77% of your self-talk is working against you, and it takes as many as 20 positive statements about yourself to counter-act one negative statement?  According to behavioral psychologists, this is true.

What you’re speaking out of your mouth creates your reality.

Instead of using words to describe how you feel, use them to your advantage-use them to change how you feel.

Practice by writing out positive declarations, and speak them out daily to a mirror. I do this every morning. I know it seems cheesy or crazy, but it does work.

Recommended:

• Pep Talk
• 12 Ways to Experience Peace Right Now
• How I Made Fitness and Nutrition A Lifestyle

Don’t Skip Out

When you’re first starting your new routine, try not to miss a day for at least 3 weeks, if not a month.  It takes about that long to establish a habit.

It’s too much for me to spend 40 minutes on the treadmill 7 days a week, 30 days a month.  But during the two days of the week I don’t use the treadmill, we take the dogs for a walk or I try to engage in some other form of exercise.

Once you establish the habit and understand the importance of keeping it, it’s not as bad to skip a day.  Rest days are beneficial. Just be sure not to have too many of them!

And ditch the excuses.  Get your workout clothes ready to go the night before and prepare to get the job done the next day.

Related:

• How I Made Walking 10,000 Steps A Day A Habit
• 3 Morning Routines You Need to Stop Doing
• How to Break the Cycle of Bad Habits

Before You Go

Exercise is a lifestyle and an investment in yourself, not a temporary “fix” to lose weight.

It’s one of the keystone habits of successful people that affects more than just your physical health.

Use these six steps for a month and watch how incorporating exercise into your daily routine affects your emotional, mental, and physical well-being.

What steps did you take to kick-start your fitness routine?

Let me know in the comments below!