When it comes to exercise, you have to be motivated, but how do you do it stay Motivated, exuberant? While driving is essential, what you really need is to create habits that will help you stay on track with your new, healthier lifestyle for longer. And while, on the surface, it’s easy to create long-term habits, doing so in real life is an entirely different story. Is that impossible though? No, especially with these expert tips.
A habit usually takes about 21 days to form and is a pattern of behavior that we perform frequently. They happen automatically, and the more you do that, the deeper they are stored in your mind. Sometimes exercising can feel like stress because the physical results are not immediate. If your goal is to lose weight, the process is relatively slow and requires commitment, which can cause frustration.
There are things you can do that can train your brain to realize that exercise is a habit in your life, like washing the dishes and taking a shower! We contacted Joanna Das, fitness expert at Curves International To explain everything. Once you read Joanna’s tips, try these tips 3 basic bodyweight exercises To build muscle at home or Build leg muscles with this one-dumbbell exercise. Or get bigger arms in just 30 days with this 8 Arm Workout Moves.
1. Bring a friend
Joanna says having a workout buddy is a great way to form a habit.
“You will be responsible for each other and will feel responsible for attending and completing the exercise together,” she adds, “Having each other’s support will create a consistent routine and build motivation. On days when you are not in the mood, you can look to your workout buddy to give you a morale boost.” “.
2. Plan your signals
The presence of certain cues helps trick your brain into thinking about exercise. Joanna explains that this is something to keep for about 20 days and can create a connection between you and your workout.
“Starting with packing your gym bag and packing it in the car the night before, putting on your workout clothes/workout shoes Once you wake up or write down your exercise plan, it’s the first thing you see when you wake up,” she suggests, “At the same time, you can write down the triggers that urge you to skip exercise, such as drinking alcohol the night before. After a while, your cues will help you form healthy habits.”
3. Reward your success
Rewarding yourself for hard work can make a difference in your motivation and habit formation.
“The reward can be of any size, but it is a personal thing that you can work towards,” says Joanna, “from making an appointment at the spa once you hit a certain number of steps at the end of the week to going to the movies if you complete a week of workouts. Positive reinforcements can That goes a long way in turning a chore into a fun activity. Always give yourself credit for every exercise you complete and the strength you gain.”
4. Avoid taking an all-or-nothing stance
Joanna says that part of the reason the exercise habit has stopped is because you are putting too much pressure on yourself. Staying fit doesn’t mean being in the gym for long hours; It’s about staying within your ability. “A little exercise is better than nothing, and it is not worth enduring painful activities that are not at your level yet, as this can cause injury,” she notes, “Any amount of physical activity in your routine will have a positive effect on your mental health.” and emotional.”
5. Less focus on results
Unfortunately, you can’t get in shape overnight, and having high expectations means you’re less likely to form habits due to disappointment and quitting.
Joanna recommends “Try not to get discouraged by how long you have to go before you reach your fitness goals or what you can’t achieve,” rather than focusing on results, try to focus your energy on consistency in completing your workout each day. You will find that the material rewards will come quickly once you are not interested in the results.”