“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
- Edward Stanley
You don’t have to remind yourself to brush your teeth every day; it’s simply a learned habit. Working out can become one too. But in order to make it a regular part of your schedule, you need to find the right motivation.
The truth about the formation of habits is that they start out as ideas – then you act upon them. And if you act upon them everyday for 3 weeks – sometimes less, the habit is locked in. Virtue or vice – the habit has YOU – you don’t have it.
Bad habits are easy to form and hard to break. Good habits on the other hand, take a little more guts to form – but once again, when they’re locked in you’ve got something that is an automatic reflex.
What about exercise? Regular exercise and physical activity are extremely important and beneficial for long-term health and well-being, it can help you:
Reduce the risk of premature death
Reduce the risk of developing and/or dying from heart disease
Reduce high blood pressure or the risk of developing high blood pressure
Reduce high cholesterol or the risk of developing high cholesterol
Reduce the risk of developing colon cancer and breast cancer
Reduce the risk of developing diabetes
Reduce or maintain body weight or body fat
Build and maintain healthy muscles, bones, and joints
Reduce depression and anxiety
Improve psychological well-being
Enhanced work, recreation, and sport performance
So you know you have to do it. You know it would help you lose weight faster. You know you need it for good health. You know you need it to get fit and stay so. But, you just don’t like it.
But don’t worry, everyone started just like you. All you need is enough willpower and this tips for getting into the workout groove:
1. Commit.
Begin by making a commitment, a conscious decision, to exercise.
An don’t let yourself off easy, blaming a “bad mood” or other things. Tell yourself, that you can make exercise a habit if you want to and if you work at it. Because it’s true.
2. Set goals and reward yourself.
Do you want to look better in a swimsuit? Lose that spare tire around your middle? Or build up your stamina? Pick a goal and keep it in mind. Then post those goals where you can see them constantly, like on the bathroom mirror or the fridge. And when you’ve met those goals, treat yourself to something like a movie or dinner out. Give yourself a reward every time you complete your exercise.
3. Start slowly and pick some exercises you really enjoy.
If you’ve been inactive for years, you can’t run a marathon after two weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long. And remember small changes make a big difference.
Also be sure to pick an exercise you enjoy so that you look forward to it every day, rather than dreading it.
4. Exercise with a partner.
Exercise can be a solitary affair, and some people get too bored to keep it up. Making it a shared experience helps get us up and out.
But if you can’t find a partner, just join a walking club, a sports team or an aerobics class.
5. Exercise even when you feel tired.
Chances are, you’ll feel better after exercising. Researcher Diane Klein PhD, says “It energizes us, you breathe deeply, and your body makes better use of the oxygen exchange. You’ll get an exercise-induced euphoria during the activity and for some time after.”
6. Be creative and mix things up.
There’s no rule that says you have to go to a gym or buy equipment. Having a variety of activities like weight lifting, walking, running, tennis, cycling, aerobics classes, will ensure that you can do something regardless of the weather or time of day and it will help you avoid boredom.
7. Listen to some music.
You might think about listening to some music while you exercise, music can keep you in the right mood.
So spend at least 3 weeks “hooking” yourself on this good habit. Then, once it “has you” – think about adding something else that is good.
One of the great things about the exercise habit is that it grabs you from the inside out. You can be done with a body fat reducing, muscle-building workout in just about 15-30 minutes. You feel so good doing these exercises that you want to do them more often. They become a good habit quickly – and they give you the internal strength to drop negative, destructive habits.
Make exercise a regular part of your day, it takes time to have the results you always wanted, but it’s worth doing.
P.S. By the way with this post I’m participating in the ProBlogger Group Writing Project – ‘How To…’ , be sure to check the list of “How To” articles posted at ProBlogger.net, they are all great.
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Bart
October 18, 2006
[...] Millions of people seem to think that if they can’t join a spa and spend a lot of time working out, they might as well forget about health benefits from exercise. Yet, that isn’t true. Dr. Russell Pate of the University of South Carolina says: “I think we have to officially sanction the idea that a nice, comfortable walk around the block after dinner is a very desirable thing to do.” [...]
October 18, 2006
[...] 1. Wake Up Early Joe Hogan, CEO of GE Healthcare has been waking up at 5 a.m. for 30 minutes of exercise, 4 days a week, for 20 years. Here is what he says: “Once you form the habit, it just becomes ingrained in your lifestyle.” [...]
October 23, 2006
[...] Page Summary: But in order to make it a regular part of your schedule, you need to find the right motivation. The truth about the formation of habits is that they start out as ideas – then you act upon them. And if you act upon them everyday for 3 weeks – sometimes less, the habit is locked in. Commit Begin by making a commitment, a conscious decision, to exercise.read more | digg story [...]
October 28, 2006
[...] There’s no single best way to fit exercise into your day. Your lifestyle, job and family responsibilities will point to the most convenient time and place for fitness. Do what works for you. Whatever option you choose, make daily exercise a habit you keep.          Filed under: Health, Exercise, Relationships on Oct 28,06 | [...]
October 30, 2006
[...] Posture ranks at the top of the list when talking about good health. It is as important as eating right, exercising, getting a good night’s sleep and avoiding harmful substances. Unnatural alignment of the body can cause head, shoulder, neck and back pain, and compromise neurological, digestive, respiratory and cardiovascular functioning. [...]
November 6, 2006
[...] STEP 4: Exercise. I know that when you’re trying to prise open your eyes exercise is probably the furthest thing from your mind, but if you get into the habit of exercising first thing you’ll be amazed at how alert you will feel, not just for the morning but the whole day. You don’t need to become a gym junkie either, drag your boy or flatmate out of bed and head out for a quick jog. If that’s too much for you then consider doing STEP 5. [...]
December 13, 2006
[...] Physical activity also encourage the production of endorphins that produce feelings of well-being, provide for “natural” pain relief, and help you relax. So, if you want to blow off some steam after a bad day? Exercise! A workout at the gym or a brisk 30-minute walk can help you calm down. [...]
February 5, 2007
[...] Here’s another article on the benfits of exercising. It doesn’t seem to be working so here are some highlights. [...]
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April 1, 2007
[...] 1. Get ‘out of your head’ with some physical activity. The benefits of exercise on mental health are priceless. It is a great way to get ‘out of your head’ and recover a feeling of calmness and mental clarity. You’ll get most benefit from a really good workout, but any physical activity that engages your senses can make a difference – washing the dishes, walking down the road for a pint of milk, enjoying a hot bath or making something with your hands. [...]
June 13, 2007
[...] 31. Exercise at least three times a week. People often complain of being too tired to work out. But physical activity actually improves your capacity for work, so people who exercise on a regular basis actually have more energy, strength and endurance for daily activities than do their sedentary friends. That feeling of increased energy, and vitality is one of the benefits people tend to notice a few weeks after starting working out on a regular basis. [...]
October 9, 2007
[...] Here are some great tips to keep you moving. Get motivated and make exercise a permanent habit in your life. [...]
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October 29, 2007
[...] read more | digg story [...]
November 14, 2007
[...] I know that when you’re trying to open your eyes exercise is probably the furthest thing from your mind, but if you get into the habit of exercising first thing you’ll be amazed at how alert you will feel, not just for the morning but the whole day. You don’t need to become a gym junkie either, drag your boy or flatmate out of bed and head out for a quick jog. [...]
November 18, 2007
[...] How to Make Exercise a Permanent Habit In Your Life at Ririan Project A personal development blog with practical ideas on how to make important changes in your life, both big and small, so you can get your life on track and start … [...]
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[...] How To Make Exercise A Permanent Habit In Your Life [...]
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Workout for sixth months straight. This is the magic time period where studies show that exercise becomes permanent. Get to the six month milestone and you will have an internal “need” to exercis.
February 11, 2009
Workout for sixth months straight. This is the magic time period where studies show that exercise becomes permanent. Get to the six month milestone and you will have an internal “need” to exercise.