You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more: namely, the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
What’s keeping you from exercising?
If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most people, the biggest barriers are mental. Lack of self-confidence that keeps you from taking positive steps. Motivation that quickly flames out. Getting easily discouraged and giving up.
Here’s what you can do to break through mental barriers:
Busting the biggest exercise excuses
Making excuses for not exercising? Whether it’s lack of time, energy, or fear of the gym, there are solutions.
“I’m too busy.”
Even the busiest of us can find free time in our day for things that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour or two for a good workout. Short 5-, 10-, or 15-minute bursts of activity can be very effective.
“I’m too tired.”
It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.
“Exercise is too difficult and painful.”
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf, gardening, or cleaning the house.
“I’m not athletic.”
Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to be more active, like walking, swimming, or even working more around the house. Anything that gets you moving will work.
How much exercise do you need?
Current recommendations for most adults is at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
And here’s the really good news: for most people, moderate exercise is the most beneficial for overall health; you don’t need to keep intensifying your workouts. In fact, exercising too strenuously can sometimes lead to diminishing returns on your fitness levels or lead to injuries or other problems. While everyone is different, most people are much better off training for a 5K or 10K rather than a marathon or exercising for 30-45 minutes a day rather than hours at a time.
How hard do I need to exercise?
There’s no need to overdo it. Research has shown that mild to moderate activity is enough to change your life for the better. You don’t have to sweat buckets or run a single step. Moderate activity means:
Safety tips for beginning exercisers
If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:
How to make exercise a habit that sticks
There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build lasting habits. Follow these steps to make exercise one of them.
Choose activities that make you feel happy and confident
If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.
Start small and build momentum
A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.
Make it automatic with triggers
Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercises rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.
Rewards are powerful behavior reinforcers, so immediately reward yourself when you successfully complete a workout, reach a new fitness goal, or simply show up on a day when you were tempted to ditch your exercise plans. Rewards are most effective when they’re something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.
Set yourself up for success
Tips for making exercise more enjoyable
As previously mentioned, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term—day in and day out—with a workout you hate.
Think outside the gym
Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment.
For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.
Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, biking options. Here are a few activities you may find fun:
Make it a game
Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!
Make it social
Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.
Getting the whole family involved
If you have a family, there are many ways to exercise together. What’s more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:
Try a mindfulness approach
Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise—the rhythm of your breathing , the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside—you’ll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Exercises that engage both your arms and legs—such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.
Easy ways to “sneak” more movement into your daily life
You don’t have to commit to a structured exercise program in order to be active. Think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.
How getting a dog can boost your fitness
Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners.
How to stay motivated to exercise
No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.
Tips for staying motivated
Getting back on track
Even the most dedicated exercisers sometimes go astray. Almost anything can knock you off track: a bad cold, an out of town trip, or a stretch of bad weather. That’s why it’s important to learn how to reclaim your routine. When you’ve missed workout sessions, evaluate your current level of fitness and goals accordingly. If you’ve been away from your routine for two weeks or more, don’t expect to start where you left off. Cut your workout in half for the first few days to give your body time to readjust.
The bigger challenge may come in getting yourself back in an exercise frame of mind. Try to keep confidence in yourself when you relapse. Instead of expending energy on feeling guilty and defeated, focus on what it’ll take to get started again. Once you resume your program, you’ll be amazed at how quickly it will begin to feel natural. Here are a few tricks you might try to rekindle your motivation:
Adapted with permission from Starting to Exercise, a special health report published by Harvard Health Publications.