Making exercise a habit

We often decide to start an exercise routine with the intention of keeping it up forever. However, this rarely ends up being the case. After a week or two, the motivation dwindles and we let life get in the way of our health and fitness. So, how is it that other people have managed to make exercise a lifelong commitment?  Well, dear readers, they have formed a habit, while the rest of us reluctantly force our way through our workouts, only to give it up.  The commonly accepted theory is that forming a habit takes 21 days (or 27 or 30 depending on who you ask). But surely there's more to it.  There are lots of little things we can do to help ourselves form a long term exercise habit.

One of the best things you can do, is to exercise everyday at the same time. I am exercising twice a day - first thing in the morning and again as soon as I put my daughter to bed. The brain comes to associate these times with exercise and begins to expect it, craving that endorphin rush. Before long, you will be wanting to exercise at these times and it will be easier to exercise than to not exercise. I know that sounds like crazy talk, but it is true. Ask any athlete and they will tell you that if they don't get their exercise, they feel worse for it. If they miss a workout, they can't wait to get out there and hit the gym or go for a run.

Okay, so 21 days sounds easy enough, but what if I've done 10 days then I skip a day? Don't panic, the 21 days is just a guide. Missing day eleven does not mean you have to start from day one again, so don't feel discouraged. The idea of the 21 period is that the more you repeat an action, the easier that action becomes and the less your mind will fight against it. A slip is not the end of the world, and lets face it, some days it is just not going to be practical to exercise, no matter how much you think you should. Hopping on the treadmill at Aunt Berthas wake is not going to be a good look.

Even after you've formed your habit, you can still lose motivation over time, so prepare for this now. Write down all of the reasons you have for wanting to make exercise a daily part of your life. The wonderful thing about exercise, is that there are no cons, only pros. The benefits are great and endless in number. My biggest reasons are that I want to be able to run around with my kids and encourage them to be active, and I want to look good (hey, who doesn't!). Make your list big and when you are feeling unmotivated, get your list out and read it. Really think about why you wrote those things and remind yourself why exercise is important.

Make exercise a priority. Don't make excuses for yourself to not exercise if you know damn well that you can.  Groceries can wait until after your workout, the supermarket isn't going anywhere. So what if you're a little hungover, drink some sportswater, rehydrate and get moving, you'll feel better for it. Kids won't let you exercise? Hey me too; do it before they get up, or after they go to bed.   Exercise boring? Get a cheap mp3 player and listen to music or audio book. Or even join a sports team. No time huh? Classic excuse. Get up earlier or sacrifice a few time wasting activities. Get off the internet, jump off the couch, exercise in front of the television if you must, just get moving!

Anyone can make exercise a habit, you are no exception.

In summary:

1.  Allow 21 days for your new habit to become second nature.

2.  Exercise at the same time each day.

3.  Don't become discouraged if you skip workouts, you're only human!

4.  Remember why you want this. Write a list.

5.  Stop making excuses and get off your ass.

xx Pandy

 “Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.”  -- unknown