The problem with trying to make exercise a habit, and it is something that we are all facing, is that you usually try to exercise 3 or 4 times a week… and this leads to exercise. It becomes difficult to form a new habit. The reason is that the more consistent an action is, the more likely it is to be habitual.


So, as Scott points out, and this is something I completely agree with, is a habit of exercising every day - something that becomes almost automatic, and much easier, rather than a constant struggle.


I have been applying this idea lately in my daily life, alternating between different exercises every day: running as a way to reach my goal of completing the Olympic-distance triathlon this year, Swimming, biking and strength. I am going to continue this habit in the month of May. I made a habit every year last year, when I was training for my first marathon, but this year I stopped being sick, so I'm starting to make a habit again.


If you are going to make it a habit, do a 30-day challenge, and by the end of the challenge your habit should be interrupted very well. Here are some practical tips I have learned along the way to help make exercise a daily habit:


1. Set a time. Decide whether you want to stick with it in the morning or afternoon or evening and stay with that time. I schedule a time of 5:30 every day, and I am doing my best not to detract from that time. If you do not set a time, you are likely to switch it off until you do not have much time or energy, and then switch it off until the next day. Soon, this is not a habit.

2. Send yourself a reminder. I use Memo to Me, but there are many ways to send yourself an email or text reminder, so you'll never forget. Then, when you receive the reminder, do it immediately. Do not prevent any delay.


ALSO READ - Foods Which Provides You More Energy


3. Start with 3 small ones. This is probably the most useful suggestion of all. When I start exercising, I always start with a lot of energy, enthusiasm and ambition. I think I can do more than I can. However, too much irritation in the beginning causes you to lose your habit. When you first try to make exercise a daily habit, chances are, your body won't be used to that type of stress. Key: Do only 20 minutes in the beginning, and make it nice and easy. Nothing is hard. Even if you are just starting out, 10-15 minutes is fine. The key is to get out of there, use your body to slowly exercise daily, and create that habit.

4. Progress later. Once your body is used to exercising daily, you can gradually start increasing the amount and intensity of your exercise. Wait at least two weeks before starting the hike - there is minimal need for your body to adjust. Once it starts to get a lot easier, you can increase the length of your workout to 30 and then 40 minutes, and ultimately to an hour. Once you do this, you can gradually increase the intensity - for example faster or harder. Do not try to increase both distance and intensity at the same time.

5. Make it enjoyable. If you associate a habit with pain, you will get away from it. But if it is fun, you look forward to doing it. Therefore, at this early stage of my new habit, I am focusing on Anand. I am slowly enjoying the scenery, the fresh morning air, the beautiful sky as the sun rises, the solitude and the quiet time of contemplation. This is really something that I enjoy doing. An MP3 player with some great music helps.

6. Put your gear on. The less obstacles and less friction in creating your new habit, the more likely you are to succeed. If you not only have to get up early, but get a bunch of gear together at half-awake, then you just want to get back in bed. But if you want your workout clothes and shoes and watch and MP3 player, or whatever you need for your exercise, you will be ready to go completely without any friction.


ALSO READ -  Some Important Nutritions 


7. Just head outside the door. My rule is just to get my running shoes on and get out the door. I am not worried about how long I have to go or how hard it will be. Just get out and get started. Once I have done this, it is a piece of cake.

8. mix it up. One thing I love about triathlon training is that daily exercise is not boring - instead of running every single day, I now have to do a variety of sports, and that makes it more interesting. But perhaps equally important is that with each sport, I am using different muscles, especially with swimming. Certainly, some similar muscles are used, but they are used differently with different stresses on them. This means that I am not growing the same muscles every day. This gives them a chance to recover, because without recovery you are breaking your muscles again and again.

9. Have a relative rest day. Again, recovery is very important. This is why you need to give your body a chance to relax. If you are taking it easily, and only doing 20 minutes, then you should be fine without the rest of the days. But it is still good to have a day's rest where you are not doing the same exercise as the other six days. You do not want to leave the day completely, because then you are not in tune with your habit. This is why I practice one day training, where I do not use muscles like swimming, bike riding and running. If you need more rest, you can only take a 20-minute walk, or even just a session of meditation. The key is to do something every day, preferably something that is keeping you moving (meditation is not the best example, but at least you are doing something) and maintain your habit.

10. Do not miss a day. It's easy to say, "Never mind, I've been doing this for five days ... I'll leave today!" But it will make your habit difficult. Consistency is important, so try not to skip a single day. If you do this, don't kill yourself, don't judge, don't feel bad - everyone messes up sometimes, and habit formation is a skill that needs practice. Just resume your 30-day challenge, and try to identify the obstacle that caused your skipping one day and prepare for it this time.


ALSO READ - Some Of the famous Health Products