How to make exercise an enjoyable habit
For many of us, exercise can be an concept. We think of it as something that we have to do to stay healthy, but the truth is that exercising can be just as much fun as watching games, and even more fun than sitting around doing nothing. Here are a few ideas on how to make exercise an enjoyable habit.
The habit loop
This is a basic framework for how habits work. It shows how a cue triggers a routine, which provides a reward. The loop is made up of three parts: A cue, or trigger; a routine; and a reward. The most important part of creating habits isn’t in establishing them but actually getting into the loop creating that cue and reward so that you actually follow through on your intentions. If you want to start exercising more often, it can be hard to get started because there’s no immediate trigger like there would be with say, brushing your teeth. By using some imagination and creativity, however, you can trick yourself into feeling rewarded by even mundane things just pick out one physical activity you enjoy doing and establish that as your trigger.
Take Action
Make a game plan. Identify how you’ll fit your exercise into your schedule. For instance, if you know that taking a daily walk around lunch will help relieve stress, then look for a local park or trail and set aside 30 minutes in your calendar. If working out before bed is your thing, plan on going to bed early enough that you have time to squeeze in a workout, and get up and do it! Whatever works best for you is what makes it easier to stick with and trust us, once you start seeing results, there’s no stopping your fitness habit.
Focus on habits, not results
Sure, it would be nice if you could just throw yourself into a routine and suddenly have amazing results, but that's not how habits work. It's more effective to focus on developing good habits than working hard for short-term results. In fact, as professor has noted , a significant chunk of our willpower is used up by trying to create a new habit; once we stop focusing on creating that new habit, our willpower recovers. For example, instead of thinking I'll go running every day, start small with something like I'll go for a walk or run three times per week. By not thinking about daily workouts and instead thinking about specific days when you'll work out, you give your willpower time to recover and improve.
Get the right tools
A lack of proper equipment can turn even a motivated exerciser into a couch potato. The right sneakers, clothing and sports gear not only give you a more comfortable workout, but they can help you keep track of your progress, too. A study published in March hi showed that people who tracked their workouts using an app burned 350 more calories per week than those who didn't track at all. To lose weight safely but quickly it's important that you have all of your workout equipment ready and on hand. If it's too inconvenient to work out with what you already have, consider getting better tools for easier tracking and motivation. Who knows? You might just find that certain routines are easier with new equipment!
Surround yourself with support
Whether you’re trying to lose weight, pick up a new skill, or reach any other goal, it’s important that you have people cheering you on. If your friends aren’t doing what you want them to do, try finding people with similar goals and encouraging each other. Not only will a network of like-minded individuals support your endeavors more readily than naysayers and scoffers, but they can also help keep you accountable for making progress. This can be especially helpful when getting started with a new routine if your friends are already exercising four times a week, for example, that may give you added incentive to join them on their jog around the park.
Be accountable to someone else
When you’re exercising, tell someone about it. Even if you’re just talking about your planned workout for that day or week with a friend on Facebook, it gives you something external to hold yourself accountable for. And who knows? Your friend may even want to join in and create accountability together!
Make it easy for yourself
Exercising can feel like a chore. After all, running on a treadmill or lifting weights gets really boring really fast, and it's no fun if you're forcing yourself to do it. The key is finding social; tell a friend about your goals so you'll have someone to support you (and be accountable for keeping up with each other).
Try out new things
You’ll never stick with anything if you never give it a chance. It may take some trial and error to find a routine that feels right for you, but when you do, go all in. Try out different but just can’t seem to get into a regular schedule, consider making it part of your everyday life—breakfast at boot camp anyone?