We are now six weeks into the new year, which either means you're starting to see the positive results of sticking to your New Year's resolution to exercise more or you've already abandoned that goal and are instead sitting the couch with a bag of Cheetos as you surf the web.
There is a widely disseminated rumor that it takes 21 days for an action, such as eating vegetables with dinner or doing 10 minutes of yoga, to become a daily habit. However, this is definitely not true for everyone. A 2009 study found that it took participants an average of 66 days to determine whether a habit would stick. By that point the action had either become a habit or it likely never would.
It may seem like good habits are hard to form and bad habits are slow to die, but don't get discouraged. The good news is that the year is still young! Your resolution to exercise more doesn't have to be a failure. Here are some tips for developing an exercise routine you can stick to once and for all:
Exercise on Mondays. Mondays are rough, but they also offer a clean slate. Maybe you pigged out over the weekend or drank a bit too much; make up for it by getting in a good workout before Monday ends. Plus, by exercising on Monday you are setting yourself up for a whole week of healthy choices.
Commit to 10 minutes of exercise a day. For many people, the hardest part of developing an exercise routine is carving out time for it. Doctors recommend 30 minutes of physical activity each day, but that can be a lofty goal for anyone. Instead of insisting on 30 minutes (and then feeling guilty if you don't succeed), promise yourself that you'll exercise for at least 10 minutes each day. If all you can manage is the first 10 minutes of a Jillian Michaels' video or a 10 minute walk around the neighborhood, well, then at least you got in 10 minutes of activity. Once you start exercising you may realize that 10 minutes go by pretty fast — before you know it you've gotten in a great 45 minute workout.
Find exercise you actually enjoy. For the exercise-adverse, the notion of "enjoying" any sweat-inducing activity might sound like a myth, but if you feel that way it just means you haven't found the right workout yet. For me, a 45-minute jog around the lake is the perfect way to clear my head while helping my body, but a 45-minute yoga session sounds like hell. You may have to try a few different activities before you find one that you enjoy, but don't give up on all exercise just because Zumba or cycling or Pilates doesn't interest you.
Get an exercise buddy. Enlist an exercise-loving friend or family member to help you stick to your goals. Having workout buddy will help you keep up a routine (you don't want to cancel on your friend!) and make exercise more fun and go by faster. However, be careful that you choose someone who will actually encourage you to exercise rather than one who enables lazy behaviors. Ideally, your exercise buddy will be someone who already has an established exercise routine and is willing to take your under her wing.
Dress the part. Get yourself a decent pair of sneakers and some fashionable exercise clothes (and that goes for both men and women). It might sound silly and vain, but it can be hard to feel motivated when you wear the same ratty sweatpants and old college T-shirt for each workout. Trade in the dumpy clothes for something a little nicer that actually conveys an image of an athlete (even if you don't feel like one yet).
Invest in some exercise gear (but don't go overboard). Enrolling in a gym is an excellent way to kick-start an exercise routine, but it's not necessary. Even if you have a gym membership, you should still invest in a few basic pieces of exercise equipment to use on days when you don't feel like venturing out. Buy a couple pairs of hand weights; an exercise ball, balance disc or bosu ball for stability exercises; and a couple of exercise DVDs. You don't need to spend a lot of money on big pieces of equipment or trendy "exercise of the moment" stuff (remember ab rollers?); a few basics are all you need.
It can be a challenge to stay motivated and find the time to exercise, but sticking to an exercise routine is a crucial part of maintaining a healthy body and mind. Good luck!
The post How to Stick to an Exercise Routine Once and For All appeared first on How to Get Rid of Things™.
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