{"id":12147,"date":"2021-01-17T03:05:21","date_gmt":"2021-01-17T10:05:21","guid":{"rendered":"http:\/\/iheartthenewme.com\/?p=12147"},"modified":"2021-09-11T20:33:54","modified_gmt":"2021-09-12T02:33:54","slug":"make-exercise-a-habit","status":"publish","type":"post","link":"https:\/\/iheartthenewme.com\/make-exercise-a-habit\/","title":{"rendered":"15 Tips To Make Exercise A Habit"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>So How Can You Make Exercise A Habit?<\/strong><\/h2>\n\n\n\n<p>So you want to know how to get motivated to workout and build an exercise habit that sticks. Often building a sustainable habit is the hardest part of starting a new routine, but once you\u2019ve built a strong habit the benefits will show in no time.<\/p>\n\n\n\n<p>Daily exercise is a good habit and important for a healthy mind and body. Forming healthy habits is easier said than done. Most people want to be healthy. We know the things we should do to be healthy, like exercise and eat well. The difficult part is actually making that happen. Once exercise becomes a habit, it\u2019s much easier to put this into action.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft is-resized\"><img loading=\"lazy\" decoding=\"async\" data-pin-title=\"How To Make Exercise a habit\" data-pin-description=\"How To Make Exercise a habit\" src=\"https:\/\/iheartthenewme.com\/wp-content\/uploads\/2021\/01\/make-exersize-a-habit-720x1080.png\" alt=\"How To Make Exercise a habit\" width=\"280\" height=\"420\"\/><\/figure><\/div>\n\n\n\n<p>If your fitness routine has been less than consistent over the past few months, you\u2019re not alone. It takes a plan and commitment to start your healthy exercise habit.<\/p>\n\n\n\n<p>But after a few months break, this is easier said than done. Anyone who has tried to lose weight, tone up or even just recommit to exercise knows that the battle is often more mental than physical.<\/p>\n\n\n\n<p>You can win that battle and make exercise a habit that you actually enjoy!<\/p>\n\n\n\n<p>First, let me remind you some of the many benefits of exercise:<\/p>\n\n\n\n<ul><li>Increases happiness.<\/li><li>Makes you sleep better.<\/li><li>Reduces stress.<\/li><li>Gives you a boost of energy.<\/li><li>Helps you lose weight.<\/li><li>Reduces risk of some diseases.<\/li><li>Builds your confidence.<\/li><\/ul>\n\n\n\n<p>Now, if that doesn\u2019t motivate you, I don\u2019t know what will. Let\u2019s dive right into how you can make exercise a habit with these simple tips.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Make a conscious decision<\/strong><\/h2>\n\n\n\n<p>If you want to work out more, don\u2019t leave it to chance!&nbsp; So think about what\u2019s been holding you back so far. Make sure you understand what this decision could cost you! You are worth it and you CAN do it. Just decide to. And do it.<\/p>\n\n\n\n<p>If you want to be out of shape, be out of shape. If you want to put yourself at risk for a load of diseases like heart disease, diabetes, and obesity, with what you eat, go ahead.<\/p>\n\n\n\n<p>But don\u2019t act helpless, you have a choice and you need to make the decision.<\/p>\n\n\n\n<p>That you&nbsp;<em>can\u2019t<\/em>&nbsp;work out. Don\u2019t say you&nbsp;<em>can\u2019t<\/em>&nbsp;lose weight. That you&nbsp;<em>can\u2019t<\/em>&nbsp;be healthy.<\/p>\n\n\n\n<p>Because if you want something bad enough, if you really, truly want it\u2026 you\u2019ll do it. You CAN do it!<\/p>\n\n\n\n<p><strong>It\u2019s your decision.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Set realistic and concrete goals<\/strong><\/h2>\n\n\n\n<p>First, ask yourself what exactly you want to achieve. A beach body? A fitness model? This is probably a little aggressive. You need to be realistic and start small. It is better to determine, for example, how often you want to run, bike, or work out during the week. Constantly having this in mind affects your habits and will increase the chances you\u2019ll achieve your goal.<\/p>\n\n\n\n<p>Setting concrete goals is a great way to get your head back in the game and science shows that doing so does encourage behavior change when it comes to diet and fitness. But setting the right kind of goal is key. One that is too contentious has the potential to have the opposite effect, leaving you discouraged and preventing you from sticking with it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><a href=\"https:\/\/iheartthenewme.com\/shop\/\"><strong>Then document your success<\/strong><\/a><\/h2>\n\n\n\n<p>I recommend keeping a fitness journal. Every day you can document your activities. To see what you have achieved in a certain period of time is already an incentive! Fitness wristbands or apps, which count the steps taken or the calories burned, can also help.<\/p>\n\n\n\n<p>Write down the things that are important to you. It could be how much time you exercise each day, how many steps you walked, what you ate, how much you weighed, etc.<\/p>\n\n\n\n<p>I have a great diet and fitness tracker you can print off now! It has everything you need to set yourself up for success. Best of all it\u2019s only $3.95!<\/p>\n\n\n\n<p>This&nbsp;<a href=\"http:\/\/shop\/\">fitness planner<\/a>&nbsp;includes:<\/p>\n\n\n\n<ul><li>2 Weekly Fitness Planners<\/li><li>1 Weekly Meal Planner<\/li><li>1 Weekly Food Tracker<\/li><li>1 Monthly Workout Planner<\/li><li>1 Before &amp; After Page<\/li><li>1 Exercise log Page<\/li><li>1 Recipe Page<\/li><li>1 Healthy Habit Tracker<\/li><li class=\"\">1 30 day challenge Page<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><a href=\"https:\/\/iheartthenewme.com\/shop\/\"><img loading=\"lazy\" decoding=\"async\" data-pin-title=\"13 Lazy Girl Hacks That Will Help You Lose Weight Fast\" src=\"https:\/\/iheartthenewme.com\/wp-content\/uploads\/2021\/01\/fitness-planner-i-heart-the-new-me-834x1080.png\" alt=\"\" width=\"518\" height=\"671\"\/><\/a><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Establish a routine<\/strong><\/h2>\n\n\n\n<p>Habits are best formed when you do them regularly, for example, always at the same time or in the same context. Whether you train in the morning, at noon or in the evening is of course up to you. Depending on your individual preference, any time of day can be the right time for you.&nbsp;<\/p>\n\n\n\n<p>Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random, it will be harder to benefit from the momentum of a ritual.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Experiment to find the workout time that\u2019s best for you<\/h2>\n\n\n\n<p>When it comes to exercise, the best time of day to get in a workout session is one that you can do consistently. Everyone is different. The right time depends on factors like your preference, lifestyle, and body.<\/p>\n\n\n\n<p>Many people find that it\u2019s best to exercise first thing in the morning; that way, when they get tired and stressed, or distracted with day to day life, their workout doesn\u2019t end up getting pushed off the schedule.<\/p>\n\n\n\n<p>However, that\u2019s not a rule for everyone. Everybody\u2019s got different work\/life schedules and different rhythms to their daily energy and motivation. Maybe you\u2019ll love working out at lunchtime or at night. You\u2019ll never know unless you try. Experiment with different options and see what works best for you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why exercise is great first thing in the morning<\/strong><\/h2>\n\n\n\n<p>While there isn\u2019t a one-size-fits-all answer, morning workouts do have some benefits. Let\u2019s look at the potential benefits of an early exercise session.<\/p>\n\n\n\n<p>Morning workouts typically mean you\u2019re less prone to distractions. When you first wake up, you haven\u2019t started tackling the day\u2019s to-do list. You\u2019re also less likely to get phone calls, text messages, and emails.<\/p>\n\n\n\n<p>With fewer distractions, you\u2019re more likely to follow through with your workout.<\/p>\n\n\n\n<p>Experts agree that a morning schedule is best. Exercise, take a shower, and you\u2019re energized for the day. Working out early may encourage you to make healthier choices throughout the day.<\/p>\n\n\n\n<p>By exercising early, you may feel more energized throughout the day. Morning exercise is a great way to start the day on the positive note. You\u2019ll also feel a sense of accomplishment, giving you an optimistic outlook for the day.<\/p>\n\n\n\n<p>An early morning workout could set the tone for a healthier day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Schedule It<\/strong><\/h2>\n\n\n\n<p>It will be a time where there will be nothing other than your exercise.&nbsp;<\/p>\n\n\n\n<p>Fitness is just as important as work, social obligations, and after-school activities. Plan your workouts in advance, and put them on your calendar. Doing this will serve as a mental commitment, and you\u2019re more likely to stick with your plan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lay out your gear and be prepared<\/strong><\/h2>\n\n\n\n<p>Get those cute workout close out the night before!<\/p>\n\n\n\n<p>The night before, pick your favorite workout outfit and set it out all ready to go. When your alarm goes off, you\u2019ll be all set to get your butt in gear!<\/p>\n\n\n\n<p>The fewer obstacles there are in forming your new habit, the more likely you are to be successful. If you have to not only wake up early but get a bunch of gear together while half awake, you might just want to go back into bed. But if you lay out your workout clothes and shoes and watch and mp3 player, or whatever you need for your exercise, you\u2019ll be ready to go with no obstacles at all.<\/p>\n\n\n\n<p>Plus, having a cute workout outfit on, is always a great motivator for actually getting that daily workout in.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Motivate yourself<\/strong><\/h2>\n\n\n\n<p>Identify your motivation.&nbsp;Whether you aim to lose weight, feel more energized or develop awesome abs, choosing a personal fitness goal as a primary motivator can make it easier to make regular exercise a routine.<\/p>\n\n\n\n<p>Find a picture of yourself when you were at your goal weight. Put it as your screensaver or your phone background, print it out and put it at your desk, hang it up on your bathroom mirror. It just needs to be somewhere that will be a constant reminder of your goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Do something you enjoy<\/strong><\/h2>\n\n\n\n<p>Exercising regularly is one of the most common New Year\u2019s resolutions. And also one of the most commonly broken. Gyms around the world fill up with freshly-minted members in January . . . who are almost all gone by February. I wonder if they would\u2019ve stayed if they actually enjoyed it!<\/p>\n\n\n\n<p>To make exercise a habit, it\u2019s as simple as&nbsp;finding a form of exercise that you truly love.<\/p>\n\n\n\n<p>That\u2019s it!<\/p>\n\n\n\n<p>It might sound too simple, but I promise you, if you find a form of exercise that you love doing, you won\u2019t struggle to make exercise a habit. On the flip side, if you\u2019re forcing yourself to do something you hate, you\u2019re not going to keep it up.<\/p>\n\n\n\n<p>If you\u2019re struggling to find a form of exercise that resonates with you,&nbsp;I\u2019d encourage you to give everything a try.&nbsp;You never know what is going to be the one you fall in love with!<\/p>\n\n\n\n<p>Find something that you enjoy doing. If you don\u2019t like lifting weights, try a bodyweight program. If you hate cardio, mix it up with dance, kick-boxing, or HIIT. If you don\u2019t like working out by yourself, try joining a CrossFit class, or a martial arts school, or a team sport.<\/p>\n\n\n\n<p>Exercise is now something I look forward to. In fact feels like one of the best parts of my life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tell others about it<\/strong><\/h2>\n\n\n\n<p>Some people find it useful to get an accountability partner for their workouts. This could be a personal trainer or a coach, or it could be a friend. The accountability factor has played a huge role in my success. I started going to a BootCamp class every morning with my friend a few years ago. I felt like if I didn\u2019t make it to class I was letting her down. She was also a great motivator.<\/p>\n\n\n\n<p>If you want to take the accountability up a level, then put some stakes on the line. Paying for a coach or trainer is one way to do this. Knowing that you\u2019re throwing your money down the drain every time you miss a session can motivate you not to miss a workout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Reward yourself<\/strong><\/h2>\n\n\n\n<p>Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a fitness tracker you\u2019ve wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.<\/p>\n\n\n\n<p>I like to reward myself with cute workout outfits. I usually get a tank top but occasionally shorts or an awesome sports bra. Cute work out clothes not only motivate me to work out but they make me feel better about myself.<\/p>\n\n\n\n<p>There are no limits! The only important thing is that the reward is healthy and that your progress isn\u2019t derailed (like three Big Macs after a week of work outs).&nbsp;<\/p>\n\n\n\n<p>Make exercise a habit and it\u2019ll happen! You deserve it!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Don\u2019t Skip A Day<\/strong><\/h2>\n\n\n\n<p>Don\u2019t skip a day. It\u2019s so easy to convince yourself that if you work out twice you deserve a break. The downside of that is that it\u2019ll make your habit formation harder. Consistency is key, so try not to skip a single day. If you do, don\u2019t beat yourself up, don\u2019t judge, don\u2019t feel bad. Everyone messes up sometimes, and habit formation is a skill that requires practice. Just start over, and try to identify the obstacle that led to your skipping a day and be prepared for next time.<\/p>\n\n\n\n<p>Another thing on commitment\u2014don\u2019t skip a workout on a scheduled workout day. Even if that coffee day with your BFF sounds like way more fun than getting sweaty with a HIIT workout, stay committed. This is a key part of making exercise habits that will help you reach your goals.<\/p>\n\n\n\n<p>Do your workout, then do the other things (you\u2019ll thank yourself later.)<\/p>\n\n\n\n<p>When you\u2019re first starting your new routine, try not to miss a day for at least 3 weeks, if not a month.&nbsp; It takes about that long to establish a habit.<\/p>\n\n\n\n<p>Once you establish the habit and understand the importance of keeping it, it\u2019s not as bad to skip a day.&nbsp; Rest days are beneficial. Just be sure not to have too many of them!<\/p>\n\n\n\n<p>And lose the excuses. Make yourself a priority.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Start small<\/strong><\/h2>\n\n\n\n<p>When you are about to start your exercise program, the first thing to consider is to start with what you can and be realistic.&nbsp;<\/p>\n\n\n\n<p>When working on making exercise&nbsp;habits&nbsp;that stick, start small. Why? Because as with anything, overshooting and aiming too high without a plan may just lead to disappointment.<\/p>\n\n\n\n<p>We definitely want to set ourselves up for success here. So, start small, and focus on the process of making these new habits a lifestyle change.<\/p>\n\n\n\n<p>Focus on 2-3 small and attainable goals, and write them down. Focus on tackling these first before moving to the next. You can also write out a detailed plan to help you reach these goals faster.<\/p>\n\n\n\n<p>Want to wake up early and workout every single morning for a month? Write that goal down, and how you\u2019ll ensure this happens (like setting that alarm and placing your workout clothes out each night before bed.)<\/p>\n\n\n\n<p>Work on a few goals at a time, and then keep making more. Before you know it, all of these goals will turn into exercise habits that stick.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Forget the \u2018all or nothing\u2019 mentality<\/h2>\n\n\n\n<p>The all or nothing approach does not work well. This is not a healthy mentality.<\/p>\n\n\n\n<p>People tend to say \u2018I\u2019m all in or I\u2019m all out.\u2019 When we look at our health in that way it really sets us up to feel like we\u2019re failing.<\/p>\n\n\n\n<p>\u201cI\u2019m going to start my weight-loss goals in January\u201d or \u201cI\u2019m going to start eating healthy after the holidays,\u201d. Those are both examples of the all or nothing mentality and it\u2019s self-sabotage.<\/p>\n\n\n\n<p>We can all relate to falling victim to this at some point: Perhaps it was eating that piece of cake at the office party that sent your diet spiraling for the rest of the day (might as well order pizza for dinner if you already slipped up, right?). Or maybe you hit snooze one too many times and missed your spin class, so you just skipped working out altogether.<\/p>\n\n\n\n<p>To combat this, experts advise us to reframe the way we think about our health, taking it from being an overarching long-term project that we must stay on top of all of the time to being individual opportunities to make a healthy choice.&nbsp; Go choice by choice. In one day, you have, say, 35 decisions related to your health to make. So if you choose to workout, that\u2019s one. If you decide to workout longer than five minutes, that\u2019s another. It\u2019s choice after choice that builds on itself in that day. It\u2019s not that you have to wait until the next day to start over. It\u2019s all those individual choices.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Make exercise a priority<\/strong><\/h2>\n\n\n\n<p>It has to be a non-negotiable.<\/p>\n\n\n\n<p>I get it, you\u2019re busy.&nbsp; We\u2019re all busy, and we\u2019re all&nbsp;tired, but we all want to&nbsp;look&nbsp;&amp;&nbsp;feel good, right?<\/p>\n\n\n\n<p>If you\u2019re honest with yourself, you know deep down that health and exercise should be your #1 priority (or at least #2, after your loved ones). You can\u2019t take care of your family if you don\u2019t take care of yourself.<\/p>\n\n\n\n<p>When we exercise, we\u2019re not just burning off those mid-morning treats we just couldn\u2019t pass up or toning up our bellies and butts for bikini season \u2014 we\u2019re setting the stage for more productive work, happier social interactions, better choices and less stressful days. Exercise benefits you physically and mentally and helps you prepare for all the chaos in the day.<\/p>\n\n\n\n<p>That being said, exercise should be a priority and an activity that fits into your daily routine, just like brushing your teeth or taking out the trash.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Making exercise a habit doesn\u2019t need to be hard. Find something you enjoy, plan for it, prioritize it, and point it towards a purpose.<\/p>\n\n\n\n<p>We all know that fitness is a huge part of supporting overall health, but making exercise habits that stick can be challenging.<\/p>\n\n\n\n<p>If you\u2019re ready to really fire up your current fitness routine, use these hacks to supercharge those habits and make them something you can commit to long-term.<\/p>\n\n\n\n<p>If you decide you want to do it, then you will. The habits will form easier than you think and you\u2019ll be on your way to a healthier you.<\/p>\n\n\n\n<ul><li><a href=\"https:\/\/iheartthenewme.com\/intermittent-fasting-for-weight-loss\/\">INTERMITTENT FASTING FOR WEIGHT LOSS<\/a><\/li><li><a href=\"https:\/\/iheartthenewme.com\/top-5-intermittent-fasting-apps\/\">TOP 5 INTERMITTENT FASTING APPS<\/a><\/li><li><a href=\"https:\/\/iheartthenewme.com\/keto-and-intermittent-fasting\/\">KETO AND INTERMITTENT FASTING<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>So How Can You Make Exercise A Habit? So you want to know how to get motivated to workout and build an exercise habit that sticks. Often building a sustainable habit is the hardest part of starting a new routine, but once you\u2019ve built a strong habit the benefits will show in no time. Daily&#8230;<\/p>\n","protected":false},"author":1,"featured_media":12159,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"footnotes":""},"categories":[126],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 Tips To Make Exercise A Habit - I Heart The New Me<\/title>\n<meta name=\"description\" content=\"Making exercise a habit doesn\u2019t need to be hard. 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