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What should you do to make the exercise a habit?

Tuesday, September 7, 2021

Have you ever eagerly started any exercise program and stopped after a short time? Making the exercise a habit is one of the problems that everyone involved is facing.

In this article, we will talk about why it is so difficult to make the exercises a daily habit and how we can overcome this difficulty with some small but effective tips.

The biggest reason for us to make the exercise habit is to plan to do 3-4 days a week. Unfortunately, doing 3-4 days a week is not an adequate and effective way to make the exercises a habit.

Exercising every day makes it a lot easier to become a habit, because with the right steps we’ll discuss below, work becomes a more automated, ordinary action.

Here are a few tips to make the exercise your daily habit:

Set time

Set an appropriate time for your day to exercise and stay true to it. For example, if you are someone who leaves early in the morning, you can evaluate the most calm hours of the day by exercising and make a great start to the day.

If you don’t set the time, you’ll probably start to postpone the exercises, and you’ll stop completely afterwards.

Start with Small Steps

Perhaps this is the most important suggestion. Beginning with a heavy exercise program, which you are not accustomed to with enthusiasm and ambition at the beginning, will force you to become bored and give up after a while. Your body will naturally have difficulty in following the pro schedule ’you originally planned.

Instead, start with shorter exercises. For example, if you are just starting, 20-15 minutes of exercise may be enough. The goal is to slowly accustom your body to the desired pace.

Start Progress

After accustoming your body to daily exercises, you can start to increase the intensity of the exercises day by day. It is recommended that you wait at least two weeks for your body to adjust before starting to increase the intensity.

Now you can extend the time to 30-40 minutes and then up to 1 hour when the exercises become easy to do. You can then increase the intensity of the exercise if you want. For example, you can run faster or use extra weights.

The trick is don’t try to increase time and intensity at the same time.

Make it fun

If you try to make a habit that is not enjoyable, the result is probably a failure. Exercising with a fun program motivates you and increases the chances of a habitual outcome. So focus on the pleasure of the exercise in the initial phase.

Do your workouts more slowly and enjoy the atmosphere. For example, you can use your favorite places to exercise, you can listen to your favorite music.

Prepare Your Equipment

Minimizing the obstacles in front of you to exercise will greatly simplify your habits. For example, if you wake up early in the morning and exercise, half-awake equipment (clothes, shoes, watches, mp3 player, etc.) to bring together can be very difficult and you can go back to bed.

Instead, put together the items you need in advance and be ready to start as soon as you wake up.

What to Do Get Started!

Don’t hesitate to think about how long or how long it will be. Force yourself to start in such moments, once you start, you will find that the rest is child’s play.

Perform Different Exercises

Doing the same exercises every day may cause you to get bored, but it may not be a good experience as it does not allow your muscles to recover.

Perform different exercises to get rid of these obstacles. For example, instead of running every day, you can try cycling and swimming. These sports almost all muscle groups, yes, but each of the ‘most’ the muscle group is different.

Set a Relative lenme Rest Day ’

Giving your body an opportunity to recover is very important for us to make progress. It is recommended that you do not have a rest day if you are just starting and doing 15-20 minutes of exercise. But in advanced stages, a rest day will be good if you do not practice the exercises you do in the other six days. But to pass the day completely empty will prevent you from gaining habits, you should turn to different exercises on the rest day. Unlike swimming, running and cycling, for example, you can work out on a rest day.

If you need more rest, take a 20-minute walk or meditate. The trick is not to leave free days in the habit of winning phase.

Use reminders

Use reminders to remind you of the exercise at the time of day you set. There are many reminders that can alert you from phone alarms to mobile to-do list programs, from your watch’s alarm to a simple notepad.

Don’t Jump Day!

Skipping the day in the habit of creating habits kay I worked 5 days, I’ll rest today!

One of the tricks of creating exercise habits is to maintain continuity. So try not to skip the day. If you jump, do not give up immediately or feel bad to ensure continuity may require some practice. Just promise yourself to do it again for 30 days and try to defeat the reason that pushed you to jump the last time.

Be aware of what you’ve got!

When you look in the mirror you want to see a step closer to the body and the clothes on you stand out more than the pleasure of exercises provided by the exercises you sleep more comfortable, more energetic, such as sharpening your mind from time to time remind yourself.


It makes you even more motivated to tell others about your progress and plans. When you share with other people, you can be motivated by their views (positive / negative), learn lessons, benefit from their experience, help them and even set an example. All this will make you more motivated to exercise.

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