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Creating an exercise habit takes time, consistency, and a bit of planning. Finding motivation to workout can be difficult, especially if you don’t have a clear goal or if the benefits of exercise aren’t immediately apparent. Maintaining that motivation in the long term can also be just as challenging.

And I get it – we all lead busy lives with work, family, and other commitments. Finding time for regular exercise may be a struggle, and competing priorities can make it difficult to establish a routine.

But don’t feel discouraged – you can create a new exercise habit in a few easy steps:

1. Pick something that you genuinely enjoy. I cannot stress this enough. If you don’t like running, then don’t run! There are plenty of other great exercise activities that you can do that are just as effective, if not better. Perhaps you like dancing, cycling, swimming, or hiking – the bottom line is when you find something you like, it increases the likelihood that you’ll stick with it.
2. Set achievable and realistic fitness goals. Setting overly ambitious goals can set you up for failure. For example, instead of saying you want to lose 20 lbs in 1 month (not impossible – but rarely happens), opt for you want to lose 1 lb per week (safe and the typical amount). Other goals could be related to the frequency of your workouts, the duration, or specific fitness milestones (i.e., running your first 5K or hitting a bench press PR). Celebrate your achievements, no matter how small, to stay motivated. Also: make sure your goal is measurable, meaning there is a way to quantify or qualify your goal. For example, completing 5 workouts per week for 6 weeks straight.
3. Establish a routine by scheduling your workouts at a consistent time each day. This helps in forming a routine and makes it easier for your mind and body to adapt to regular exercise. For example, you could say Monday, Wednesday, and Friday at 7am you will do 30 minutes of cardio exercises, and on Tuesdays and Thursdays at 7:30am you will do 30 minutes of strength training. Whatever it takes to squeeze it into your schedule – do it! PRO TIP: Set reminders on your phone or write it down in your calendar. Treat your workout appointments with the same importance as other commitments.
4. Keep track of your progress. Simply keep a record of your workouts, including details like sets, reps, weights used, rest time, time intervals, etc. Including all of these details will allow you to progressively improve week-to-week. Also, seeing your progress can be motivating and help you stay on track. You could use a fitness app, a journal, or even a simple calendar.
5. Give yourself a reward for all of your hard work. Treat yourself when you reach milestones or complete a certain number of workouts. It could be a small indulgence or anything that makes you feel rewarded. Remind yourself of the long-term benefits of regular exercise. Improved health, increased energy, and better mood are just a few of the positive outcomes.

When all else fails, turning to a personal trainer to help you out is one of the best ways to develop an exercise routine. They can make exercising more enjoyable and hold you accountable, and also makes the experience more social. Without external accountability, it’s easier to skip workouts. Lack of accountability can lead to inconsistency in your exercise routine.

Remember, forming a habit takes time, so be patient with yourself. Celebrate your successes, and don’t be too hard on yourself if you encounter setbacks. The key is to stay committed and make adjustments as needed.

YOU GOT THIS!