How to make exercise a habit
Forming a habit doesn’t come without a bit of effort early on. This effort will pay off down the line when the exercise habit forms.
It normally takes around 12 weeks to create a new habit and a routine is essential. Having a 18 visit or 2 month FREE plan with Everybody’s Gym will help you start as you mean to go on. Wondering around the gym doing a little of everything will not have the same effect as a plan where time is maximised.
You also need to develop smaller habits around the bigger one, such as booking in gym times on your calendar, taking your kit to work and making sure you’ve had enough to eat beforehand.
If your ultimate goal is to exercise, say, three times a week, start out by doing that rather than building up to it. Research shows that frequent, early repetitions of certain behaviours, such as exercise, make it more likely to become something you do automatically.
This doesn’t mean you have to go all out in each session though. A classic mistake, especially in tough sports such as running, is starting off too hard. Your good intentions will melt away if you get back from a run feeling sick and exhausted. Begin slowly and comfortably. With running, for example, go out for 20 minutes, walking for a minute and running for a minute.
You’ll get back feeling exercised and chuffed, instead of defeated. Gradually reduce the walking (say, run for a minute, walk for 30 seconds). Within weeks, you’ll be able to run for 20 minutes non-stop.
If you exercise regularly, you will lose weight but don’t make it your sole marker of success. As you get fitter, you’ll gain muscle and become more toned – muscle weighs more than fat, so that will slow weight loss. Measuring other factors, such as how fast you can run a kilometre or how many inchesyou have lost, is a great motivator and shows you that you’re getting fitter and healthier, as well as slimmer. Focus on the mental health benefits too – feeling less anxious, stressed or angry will keep you coming back for more.
We hope to see you soon at Everybodys Gym