How to make exercise into a habit
Explore effective techniques to establish exercise as a regular habit in your life.
Are you aware of the many physical and mental benefits that regular exercise can provide?
Do you know the recommended amount of exercise needed to enjoy these benefits?
Are you looking for practical techniques to help make exercise a regular part of your life?
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Exercise is incredibly fundamental to our quality of life—it boosts physical health, sharpens our minds, strengthens our emotional health, and enhances our social connections and sexual well-being. It’s a natural, effective way to feel better, live longer, and stay mentally sharp. The best part? It’s completely free! Whether it’s a brisk walk, a jog in the park, or home exercises, you don’t need fancy equipment or gym memberships to reap the life-changing benefits of movement. And unlike medications or supplements, exercise doesn’t have harmful side effects when done properly. It provides only positive benefits, making it one of the safest and most effective ways to improve your health and overall quality of life.
If you're starting a new exercise routine or have any health concerns, it's always wise to consult a licensed health practitioner to ensure you're on the right track and avoid injury.
The positive effects of regular exercise
Here's how regular physical activity can improve various aspects of your life—the positive effects are numerous, and some might even say, astonishing.
👉 Physical health
Exercise is crucial for staying healthy and feeling good. It helps you sleep better, manage your weight, and lower the risk of long-term health issues like heart disease and diabetes, which can help you live longer. Exercise also strengthens your bones and joints, reducing the chances of osteoporosis and improving your ability to move. It boosts your immune system by improving blood flow, helping your body fight off illnesses more effectively. Additionally, regular physical activity improves heart health, gives you more energy, and reduces tiredness while also helping with digestion and gut health by relieving common problems like constipation.
👉 Cognitive health
Exercise is important for keeping your brain healthy. Regular physical activity helps improve your memory, learning, and problem-solving skills. It increases blood flow to the brain and helps create new brain cells, which is essential for preventing memory loss and cognitive decline as we get older.
👉 Emotional health
Emotional health is about how we deal with our feelings. Exercise is important because it helps release chemicals in the brain that can reduce anxiety and depression, making it easier to manage stress and stay balanced emotionally. Regular physical activity also builds emotional resilience, helping you handle challenges and setbacks better. It teaches your mind to cope with stress, frustration, and negative feelings more effectively. As you become stronger emotionally, it becomes easier to face tough situations, allowing you to handle life’s ups and downs with more confidence and strength.
👉 Social health
Exercise is a great way to make and strengthen friendships. Joining group fitness classes, sports teams, or community workout events helps you meet new people and build a support network. These social connections can help reduce feelings of loneliness and improve your overall well-being, making your fitness journey more enjoyable. Strengthening relationships through exercise can also enhance your mental health by providing emotional support.
👉 Sexual health
Exercise also benefits your sexual health. Better blood flow, increased energy, and greater confidence all lead to improved sexual performance and satisfaction. Regular physical activity helps lower stress and anxiety, making it easier to enjoy a satisfying sex life.
👉 Productivity and work performance
Adding exercise to your daily routine can help you be more productive and perform better at work. Physical activity improves your focus, creativity, and problem-solving skills, making you more efficient in your tasks. Plus, the extra energy you get from regular exercise helps you stay alert and productive throughout the day, reducing feelings of burnout and tiredness.
Incorporating regular exercise into your routine can lead to a healthier, happier, and more fulfilling life.
Amount of exercise needed
The minimum amount of exercise needed each week to enjoy the health benefits is surprisingly low. Experts recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking, or 75 minutes of vigorous activity, like jogging, spread throughout the week. This can be broken down into just 30 minutes of moderate activity, five days a week. Even small activities add up, both vigorous tasks like carrying groceries or taking the stairs, and lighter ones like doing household chores or walking the dog. It’s encouraging to know that just a little bit of consistent movement can go a long way in boosting your health and well-being. Are you exercising enough to meet these guidelines?
For the latest information, check reliable health websites or talk to your doctor for personalized advice that fits your needs.
The mix of exercise that is beneficial
To get the full benefits of exercise, it’s important to include a mix of different types. Aerobic exercises, like walking, running, swimming, or cycling, improve cardiovascular health and increase endurance. Strength training, such as lifting weights or using resistance bands, helps build and maintain muscle, strengthens bones, and boosts metabolism. Core strengthening exercises, like planks or Pilates, improve stability and support good posture. Stretching exercises, like yoga or simple stretches, enhance flexibility, aiding mobility and preventing injury. Balance exercises, such as tai chi or standing on one leg, are especially important as we age to prevent falls and maintain stability. Lastly, don’t forget to include rest and recovery in your routine to allow your body time to heal and recharge, preventing injury and fatigue. A well-rounded routine that includes all these elements ensures overall fitness and health. Do you currently incorporate a variety of exercise types into your routine?
Keep your muscles strong as you age
Strength training becomes more important as we get older to prevent muscle loss. From around our thirties, muscle mass and strength begin to decline unless we actively work to maintain them. The saying "use it or lose it" applies here. Staying strong is key to living a long, healthy, independent life. Being able to get out of an armchair, walk up the stairs, or even get on and off the toilet without help relies on having strong muscles. If you don't fancy going to the gym, that's okay! Doing bodyweight exercises like push-ups, squats, planks, and lunges regularly is very helpful. Squats are probably the best exercise there is, as they effectively target the largest muscles in your body. Are you currently including strength training in your exercise routine?
Some key principles
Before starting your fitness journey, it's helpful to keep a few simple principles in mind. These basics can make it easier to build an exercise habit that lasts. By understanding these ideas, you'll be better prepared to fit exercise into your life in a way that works for you.
👉 All exercise adds up
You don’t need long, structured workouts to see benefits. Short bursts of vigorous or light activity, like taking the stairs, doing household chores, or walking instead of driving, all help boost your fitness. Every bit of movement counts, so don’t overlook these small moments.
👉 Choose exercise that is fun for you
Exercise should be something you enjoy. If it’s not fun, you’re less likely to keep doing it. Pick activities you like, whether it's dancing, swimming, or hiking. If you're not naturally drawn to exercise, make it more enjoyable with temptation bundling—for example, watch your favorite show while working out.
👉 Consistency is key
The key to building an exercise habit is doing it regularly. Short, frequent sessions are better than occasional intense workouts. Plus, if you miss one, it's easier to fit it in later that day. Try to create a routine you can stick to, even 10 minutes a day can make a big difference, especially for adults over 40.
👉 Progress gradually
Start with easy short-term goals, as you're more likely to feel confident about meeting them. Gradually increase the intensity or duration of your workouts. Jumping into intense workouts too soon can lead to burnout or injuries. By taking it slow, you’ll get stronger and build endurance without overworking your body.
👉 Variety prevents burnout
Mixing up your workouts keeps things interesting and helps avoid burnout. Including different activities like cardio, strength training, and stretching also prevents overuse injuries and works different muscles.
👉 Rest and recovery are essential
Your body needs time to recover. Include rest days to avoid injury and burnout. Recovery is just as important as exercise for building strength and endurance.
By following these principles, you can create a workout routine that's flexible, enjoyable, and sustainable over time.
How to make exercise into a habit
You’re most likely already aware of the many benefits of regular exercise and don’t need more reasons to get moving. What you probably need are practical steps and techniques to turn exercise into a lasting habit. The following steps will guide you through building an exercise routine that fits into your life and keeps you motivated along the way. While these methods can greatly increase your chances of success, no approach can offer guarantees—building a habit always requires persistence and effort.
1️⃣ Assess your readiness to make exercise into a habit
To figure out if you're ready and motivated to make exercise into a long-term habit, it helps to ask yourself a few simple questions.
🤔 Why do I want to exercise?
Think about your intrinsic reasons, whether it's to get healthier, remain strong in old age, feel good, manage stress, or boost your confidence. Understanding your autonomous motivation will help you see if you're truly ready to commit for the long term. If your reasons aren't clear or feel like they're based on pressure from others (controlled motivation), you might not be fully prepared yet.
🤔 What am I able and willing to sacrifice?
Exercise requires time, energy, and sometimes emotional discomfort. You might have to adjust your schedule, give up free time, or push through some physical discomfort, especially when building new habits. Think about how much you truly want it—your desire will influence what you're willing to trade off. Being clear about both your level of commitment and what you're ready to sacrifice will help you set realistic expectations and stick with your fitness goals.
Note that by focusing on the benefits of exercise, like improved health and more energy, you can shift your mindset away from viewing it as a sacrifice and see it as a valuable investment in yourself.
Answering these questions will give you a better idea of whether you're ready to start and stick to a regular exercise routine.
2️⃣ Be aware of the type of person you need to become
How you view yourself greatly affects how well you can stick to an exercise habit. By understanding the type of person you need to become, you can slowly build that identity by taking small actions that match it.
The kind of person who can build and stick to an exercise routine typically has the following personality traits:
👉 Self-disciplined: They possess the ability to stay committed to their exercise routine, resisting distractions and temptations that might interfere with their goals. Their discipline helps them prioritize their fitness, even on days when motivation is low.
👉 Goal-oriented: They set clear, achievable goals for their fitness journey, which helps them stay focused and motivated. By breaking down larger goals into smaller, manageable milestones, they can track their progress and celebrate their achievements along the way.
👉 Consistent: They make exercise a regular part of their daily or weekly schedule, understanding that consistency is key to building habits and achieving long-term results. They show up for their workouts, regardless of the circumstances.
👉 Adaptable: They are flexible and can adjust their routines as needed, whether due to changes in their schedule, physical limitations, or unexpected challenges. This adaptability allows them to maintain their commitment to fitness without feeling discouraged.
👉 Persistent: They demonstrate resilience in the face of setbacks or challenges, maintaining their focus on their fitness goals. Even when progress is slow or obstacles arise, their determination keeps them moving forward.
👉 Action-oriented: They take proactive steps towards their fitness goals, whether it's trying new exercises, researching workout programs, or seeking support from others. Their willingness to take action helps them stay engaged and motivated in their fitness journey.
To reinforce these traits, it’s essential to take small steps in line with them. By consistently applying these characteristics in your daily life, you can gradually transform into the person you want to be, making your fitness journey more fulfilling and successful.
3️⃣ Choose what exercise to do
When deciding on what exercise to do, the key is to choose things you genuinely enjoy. The best exercise is the one you'll stick with. Try to mix in different types of activities, like aerobic, strength training, and stretching. Think about your personality—if you're an introvert, you might like exercising at home, going for solo walks, or doing yoga. If you're an extrovert, group fitness classes, team sports, or going to the gym might suit you better. It might take some trial and error to find what you enjoy most, but experimenting with different exercises helps make fitness feel fun instead of like a chore.
One way to add more activity to your day is by fitting exercise into your routine. For example, take the stairs instead of the elevator, walk or cycle to the store instead of driving, or park farther away when shopping. Even simple things like standing more at work or taking short breaks to stretch or walk can make a difference. These small changes help you stay active without needing a formal workout.
Along with staying active during your day, you can also set aside time just for exercise. This could mean going to the gym, joining a sports team, or signing up for fitness classes. Doing structured activities like lifting weights, swimming, or joining a running group lets you focus on your fitness goals. Combining both daily movement and planned workouts can help you build a routine that works for you. You might also want to ask your doctor for advice that fits your needs
4️⃣ Design your exercise routine
Now it’s time to create a schedule for your exercise routine that you think will work for you. Writing down your schedule can help you stick to it. Be clear about when, where, and what type of exercise you'll do each day or week, so you always know exactly when your next workout is. The more specific you are, the more likely you are to follow through.
Integrate some of the techniques below to help make exercise a lasting habit. A great technique to include in your schedule is getting an accountability partner—someone to help keep you on track. You can also incorporate effective techniques like buddying up, designing your physical environment, habit stacking, temptation bundling, and positive reinforcement. As stated before, each of these strategies increases your chances of success, but it's important to remember there are no guarantees—it takes time, effort, and consistency to build a lasting habit. As noted, be sure to write the full schedule down. See Appendix A for a simple example.
⚒️ Make it obvious
Make sure the cue that starts your new exercise habit is easy to notice. Every habit begins when you notice the relevant cue.
👉 Design your physical environment: Create reminders for your new habits in your surroundings. For example, you could use sticky notes on your fridge or set alarms on your phone to remind you to take breaks for physical activity, like going for a walk or doing a quick workout.
👉 Use implementation intentions: This is a simple plan you make ahead of time about when and where you'll do your new habit. For example, you might write down: "When it's 7 a.m. on Monday, Wednesday, or Friday (cue), I will go for a 30-minute jog in the local park."
👉 Use habit stacking: This means adding a new habit right after one you already do. For example, you could write down: "After I get out of bed (cue), I will do my daily ten push-ups."
⚒️ Make it attractive
Make the behavior you want to adopt appealing. The more attractive something is, the more likely it is to become a habit.
👉 Use temptation bundling: This technique makes an activity more enjoyable by linking it to something you enjoy. For example, you might write down, “I will only watch TV while I'm running on a treadmill.” Over time, you'll start to look forward to exercising because it’s connected to something fun.
👉 Change your social environment: One of the best ways to build an exercise routine is to be around people who already exercise regularly. Surrounding yourself with active friends can encourage you to stick with your exercise routine.
👉Reframe your exercise habit: You might often think of exercise as something you "have to" do, like saying, "I have to go to the gym." Instead, try changing your mindset by using the word "get." For example, say, "I get to go to the gym." By reframing your perspective to focus on the benefits, like improved health and energy, you can shift away from viewing it as a sacrifice of your time or comfort. These shifts in thinking can make exercise feel more attractive.
⚒️ Make it easy
Make the behavior you want to adopt easy. People naturally choose the path of least resistance, so make it as easy as possible to follow through.
👉 Use the two-minute rule: When starting a new habit, it should take less than two minutes to do. Scale your new habit down until it can be done in two minutes or less. For example, you could write one sentence, read one page, meditate for one minute, or do one push-up. The goal is to get used to doing the habit consistently, which helps reinforce the kind of person you want to be.
👉 Optimize your physical environment: Set up your space to make it easier to exercise. For instance, choose a gym that's close to your home or along your route to work. You can also prepare your workout clothes and shoes the night before so you're more likely to exercise.
👉 Control your decisive moments: Every day, there are a few key moments that have a major impact on what follows. For example, will you go to the gym or play video games? It's important to control these moments because they shape the path you take.
👉 Use commitment devices: A commitment device is a choice you make now to limit your options later. For example, you might sign up for a fitness class that requires you to pay in advance, which makes it less likely that you'll skip those sessions.
⚒️ Make it satisfying
Make the behavior you want to adopt immediately rewarding. We tend to repeat actions that feel good right away and avoid those that don’t.
👉 Use positive reinforcement: Reward yourself immediately after exercising to reinforce the habit. For example, treat yourself to a bubble bath, enjoy a small piece of chocolate, or take a 10-minute break to do something you like. This is especially important at the start to keep yourself motivated. Later on, as the habit becomes more natural, you can reward yourself less often.
👉 Track your habits: A habit tracker helps you keep track of whether you’ve done your desired habit. For instance, you can mark each day you exercise on a calendar. It feels satisfying to see your results grow.
👉 Never miss twice: Sometimes, life can get in the way, and you might not be able to stick to your habit. If that happens, make sure you don’t skip the next time—never miss twice. Missing more than once can make it harder to keep your habit going.
👉 Get an accountability partner: An accountability partner is someone who checks in with you regularly to help you stay on track and stick to your goals. Having someone to share your progress with makes it more social and motivating.
👉 Buddy up: Exercising with your partner or a friend can make it more fun and motivating. Since we are social beings, we tend to want to avoid letting others down, which helps both of you stay committed.
👉 Create habit contracts: You can make skipping exercise less appealing by setting up a habit contract with one or more accountability partners. In the contract, you state that you will stick to a certain behavior and outline a consequence for not following through. For example, you might make a contract with your gym buddy or personal trainer, committing to a daily 30-minute workout. If you miss a workout, you have to donate 10 euros to a charity you don’t like.
5️⃣ Determine the best time to start
Choosing the right moment to begin your exercise journey can make a difference. The "fresh start effect" suggests that starting at a significant time, like the beginning of a week, month, year, or right after your birthday, can feel more motivating. If you have a fresh start date coming up soon, plan to start then. If not, just start building your exercise routine as soon as possible—what matters most is taking that first step when you're ready.
6️⃣ Build your exercise routine
Building your exercise routine is all about consistency and flexibility.
👉 Make exercise a priority by sticking to the schedule you created and arranging your life and responsibilities to fit it in.
👉 If you miss a scheduled workout, make sure you don't miss the next one—aim to never miss twice in a row.
👉 Make exercise a habit by using the two-minute rule to make it so easy that you can do it with little motivation. At first, the goal is to establish the habit, not to focus on results. Being consistent is key to becoming the type of person who doesn’t skip workouts before you start focusing on progress and improvement.
👉 If your exercise routine works, great! If not, adapt the parts of your routine that don’t work and try again—trial and error is part of the process.
👉 Be flexible with your schedule—if you can't exercise at the designated time one day, try to fit it in later that day.
👉 Don’t hesitate to try different techniques to find what suits you best; experimenting with various approaches can help you discover what keeps you motivated and engaged in your fitness journey.
👉 Include regular periods of reflection, either weekly or monthly, to review your progress. This allows you to assess what’s working, identify any challenges, and make necessary adjustments to your schedule. By reflecting on your goals and progress, you can ensure your routine stays aligned with your needs and lifestyle, keeping you motivated and on track.
Additional tips
👉 Practice self-compassion: Be kind to yourself during setbacks. Everyone faces challenges, and it’s okay to miss a workout sometimes. Just plan to get back to exercising the next day.
👉 Set realistic goals: Start with achievable goals to build confidence. Gradually increase the intensity or duration as you progress.
👉 Schedule your workouts: Treat your exercise time like an important appointment. Block out time in your calendar to ensure you prioritize it.
👉 Listen to your body: Pay attention to how your body feels. Rest when needed to prevent burnout or injury.
References
Atomic Habits, by James Clear
How to Change: The Science of Getting from Where You Are to Where You Want to Be, by Katy Milkman
3 Simple Ways to Make Exercise a Habit, by James Clear
6 Truths About Exercise That Nobody Wants to Believe, by James Clear
How to Start a Daily Exercise Habit You Can Stick To, Psychology Today, by Dianne Grande Ph.D.
Does Your Exercise Routine Fit Your Personality? Here’s How to Find Out, Healthline, by Sarah Ezrin
Appendix A – An example of a simple exercise schedule
This is a simple example of an exercise schedule, meant for inspiration and to give you ideas on how to create your own routine.
My intended exercise schedule
This is my intended exercise schedule. I’ll build up the habits below step by step, starting small and adding new actions as I progress. If an element of the schedule doesn’t work after a few weeks, I’ll replace it with something else that fits better.
👉 Accountability partner
My best friend will check in weekly to help keep me on track.
👉 Habit stacking
After I get out of bed, I will do ten push-ups every morning.
After arriving at work, I’ll take the stairs instead of the elevator to go to my office.
After brushing my teeth at night, I will do 5 minutes of light stretching to relax before bed.
👉 Implementation intentions
When it’s 10 a.m. and 3 p.m. at work, I will take a 10-minute walk around the block.
When it’s Monday or Wednesday at 6 p.m., I will go to the gym for a 1-hour workout.
When it’s Sunday morning at 9 a.m., I will go for a 2-hour hike in the local nature reserve.
👉 Temptation bundling
I will only listen to my favorite podcast while lifting weights at the gym to make gym sessions more enjoyable.
👉 Designing my physical environment
I’ve chosen a gym along my commute to make it easier to stop by after work.
👉 Positive reinforcement
After each gym session, I’ll reward myself with a relaxing shower or bath.
After a week of sticking to my routine, I’ll treat myself to a cup of coffee from my favorite café.
👉 Tracking my progress
I will mark each day on a calendar when I complete my exercise routines. This will help me see my progress and stay motivated.
👉 Commitment device
I will sign up for a weekly fitness class that requires payment in advance, so I’ll be less likely to skip it and waste the money.
