Small Steps, Big Results: How to Make Fitness a Habit

If you’re wondering how to make fitness a habit, this article can help you.

I know how challenging it can be to exercise when you’re busy.

Like many people, I work and have a family.  There have been times I’ve gone weeks without exercising and even months.

The longer I skipped workouts, the easier it became to find excuses to start “next Monday.” Not only was my fitness suffering, but I felt guilty, as I know how significant exercise is for maintaining good health.

Regular workouts can increase vitality, improve endurance, and contribute to weight maintenance or loss.

Additionally, they can enhance muscle definition, reduce stress levels, boost mood, and more.

Below are 13 benefits of regular exercise and 12 tips to help you make fitness a habit.

13 Benefits of Making Fitness a Habit

• Can Enhance Heart Health

Regular physical activity strengthens the heart muscle and enhances blood flow, reducing the likelihood of heart-related ailments.

• Illness Prevention

Along with improving heart health, by reducing the risk of their development, regular exercise can help prevent chronic medical conditions such as diabetes, specific cancers, and osteoporosis.

• Help Manage Weight

Exercise helps burn calories, aiding in weight management and promoting a healthy body weight over time if combined with the proper diet.

• Boosts Muscle Strength

Individuals who work out or engage in sports typically have more muscle strength than those with a sedentary lifestyle.

• Enhances Flexibility

Regular exercise enhances flexibility by improving range of motion, thereby decreasing the risk of injuries.

• May Improve Mental Health

A fitness routine can have positive effects on mental health through the release of endorphins that elevate mood, alleviate depression symptoms, and reduce stress and anxiety levels.

• Can Enhance Brain Function

Regular physical activity is associated with better focus, memory retention, and problem-solving abilities due to increased blood circulation supplying the brain with essential nutrients and oxygen.

• Improves Sleep Quality

Consistent engagement in physical activities can contribute to better sleep quality and duration.

• Increases Vitality

Regular physical exercise boosts energy levels and combats fatigue by enhancing the body’s efficiency in utilizing oxygen.

• Boosts Immunity

Regular exercise can enhance your body’s defense system, lowering the risk of getting sick.

• Social Connectivity

Being part of team sports or workout groups can help forge relationships and establish a community spirit that nurtures the soul.

• Potentially Increases Longevity

Those who maintain a consistent exercise routine often often enjoy longer, healthier lives.

• Boosts Confidence

Reaching fitness milestones can elevate self-worth, leading to increased confidence.

Next, we will look at 11 tips to help you establish and stick to a fitness routine.

12 Tips to Make Fitness a Habit

Set Achievable Goals:

When embarking on your fitness journey, set goals that are practical and within reach.

Whether it’s taking a daily 30-minute walk, hitting the gym thrice a week, or following along to workout DVDs at home, having a clear and feasible target can serve as motivation.

Ease into It:

Avoid making leaps from inactivity to extended treadmill runs or long stints on a stationary bike every day.  Such an approach is

unrealistic and hard to sustain.

Begin with short exercise sessions, gradually upping the intensity and duration as your endurance and fitness levels progress.

This method can help prevent injuries and fatigue.

Opt for Activities you Enjoy:

The key to success lies in selecting activities that you genuinely enjoy.

If you dread your workouts, sticking to them becomes challenging, so experiment until you discover something you look forward to doing.

You might have to try several activities before finding one that resonates with you and keeps you coming for more.  Rest assured, there’s something out there waiting for you.

Mix it Up:

Keeping things interesting helps make fitness a habit.  Try workouts like strength training, HIIT, bodyweight exercises, or flexibility routines.

Switching up your routine adds excitement and freshness.  It also allows you to target various muscle groups, helping you progress faster and avoid overuse injuries.

My workouts mainly consist of walking, using my elliptical trainer or treadmill, lifting light weights, doing bodyweight exercises, or using my Maxi Climber or Row-N-Ride Trainer.  Not all on the same day, of course.

I used to do Pilates and will soon return to it as my partner recently bought me a Pilates reformer.

Think Outside the Square:

Not keen on jogging or lifting weights at the gym?  No worries!

Give dancing a shot, cycle around your local park, swim some laps, or groove to Zumba in the comfort of your home.

Try marching on the spot while swinging your arms, running around your backyard with your dog, or doing brisk laps around the mall, window shopping as you go.

These fun activities don’t feel like hard work, but if you keep moving, it counts as exercise and will improve your fitness and burn calories, leading to a healthier you.

Create a Schedule:

Establish an exercise regimen, integrate it into your schedule, and make a commitment to prioritize it.  This is one of the best tips

to help make fitness a habit.

I exercise five hours a week, with the specific times and days varying, based on my commitments.

I like to have one or two exercise-free days.  And I aim to complete my workouts before dinnertime, as exercising too soon after eating makes me nauseous.

Having a set start and end time can make the difference between completing your workout or finding yourself on the treadmill as midnight approaches, something I often experienced before creating a schedule.

Exercising when fatigued can hinder your performance and increase the risk of injury.

Be Flexible:

Sometimes, your schedule may change, or something prevents you from doing your usual workout. This is not a reason to abandon your fitness regimen.

Exercise snacking is perfect if you find yourself with only a few spare minutes here and there. Also known as micro workouts, it involves exercising for a minute or two, or ten minutes if possible, several times a day.

Recent studies have shown this can be as effective as more extended, continuous training.  

The exercise can be anything from running on the spot to jumping rope or doing bicep curls, lunges, squats, or anything else you care to do. 

Get a Workout Buddy:

Pairing up with a workout partner, whether a friend or family member, can add fun and support to your fitness journey.

Having someone to exercise with can also provide the push you need on those mornings when staying in bed seems more tempting than putting on your workout gear.

When you have a workout buddy counting on you for that hike or gym session, it becomes harder to skip workouts.  The mutual accountability can help keep both of you on track.

Invest in Quality Workout Gear:

Investing in the proper workout attire, footwear, and equipment can elevate your exercise sessions and increase your motivation to stick to a routine.

You don’t have to spend a fortune, but having suitable gear can boost confidence and make you more eager and prepared to exercise.  And after spending the money, you’ll probably be less likely to slacken off.

Monitor Your Progress:

Research has shown that people who record details of their workouts are more likely to reach or even surpass their goals.

Whether you log it online or in a journal, track metrics such as steps taken, distances covered, miles run, or weights lifted.

Having an accurate record of these rather than relying on your memory will enable you to change your regimen if you see areas that need improvement.

Monitoring your progress holds you accountable to yourself and your goal, gives a sense of achievement when you reach new milestones, and encourages you to keep chasing your fitness objectives.

Reward Yourself:

Mark fitness milestones by rewarding yourself, but don’t make the rewards food-related.

Instead, choose a spa day, new workout gear, or catch a movie at the theater.  Recognizing your accomplishments reinforces habits and supports the development of long-term fitness routines.

If money is tight, your reward could be spending a relaxing day off or a lazy weekend reading a library book, listening to music, or binge-watching your favorite television series.

Stay patient and persistent:

Building habits takes time and perseverance.  Be kind to yourself.

Remember that progress sometimes involves taking two steps forward and one step back.

Stay focused on your progress overall.  Don’t let occasional setbacks get you down.  Pick up where you left off and keep your eye on the prize.

Final thoughts on How to make Fitness a Habit

Making fitness a habit requires patience, dedication, and a desire to improve your long-term health and well-being.

Remember, working out isn’t a chore.  It’s an investment in your health and wellbeing, helps you look and feel your best, and increases the likelihood that you will be around a lot longer for your family.

Setting realistic goals, starting small, and incorporating enjoyable activities into your routine can transform fitness from something you do because you feel you should into a rewarding and sustainable habit.

Discovering what works best for you is critical to long-term success.  Find one or more exercises you enjoy, participate regularly, and you’ll be well on your way to making fitness a habit.