How to Make Exercise a Daily Habit
A habit is a routine or behaviour that is repeated on a regular basis and occurs almost subconsciously.
The American Journal of Psychology defines habit as "a more or less fixed way of thinking, willing or feeling acquired through previous repetition of a mental experience".
Therefore, the most important element to build a habit is the mere repetition of a simple action in a coherent context. These actions must be intentional and planned at first so that they eventually become automatic.
So how can we apply this when we want to make regular exercise into a habit?
The answer is, by turning controlled actions into automatic actions. But how do we achieve this?
- First, you must establish the type of exercise that you want to do, the time you have available for it, and the mid and long-term goals you want to achieve.
- Come up with a plan that details every realistic step you should follow to reach your goal. It is better to focus on small actions and then change your plan as you gradually settle into your new routines. It is much more effective to start little by little rather than to do it all at once and run out of energy/motivation. Focus on small actions until you automate them. For example, take a daily 10-minute walk after dinner. Let's focus on small changes first!
- Plan realistic weekly schedules for doing exercise which fit in with your other daily activities. For example, there’s no point in saying that you will train one hour a day every day in the evening when you work 10 hours a day as you will likely be too tired to stick to it. It is better to schedule 30-minute sessions 3 times a week. This is a much more realistic target you can hit! You should write down the days and times you plan to exercise.
- Be consistent: every action you repeat enough times will become a habit after a while. That's why you must be committed and consistent for at least the first 3 months. There are studies that indicate that habits are created after 3 months, so consistency is the key here! You will notice that, over time, the brain will recognize these actions as automatic.
Here are some extra tips to help you stay motivated at the beginning (after a while, once you have created the habit, motivation will be secondary):
- Set realistic goals.
- Find an activity you actually enjoy doing.
- Create a playlist with your favourite songs, this way you will enjoy your workout more.
- Wear clothes that make you feel fabulous, clothes that make you want to work out but that are also functional and adapt to your body shape.
Let me introduce you now to an emerging independent brand with unique designs created for real women's bodies.
Guashe activewear is an eco-friendly, independent brand owned by a woman and a mom. Their products not only suit a variety of sports and activities but are also designed to fit different body shapes and sizes. When you feel and look good, your motivation will increase! Guashe leggings feature compression waistband technology that feels very comfortable and doesn't fall with movement. These are available at different sizes and two different lengths, one for taller girls and another 7/8 design that fits both standard and petite women. They also have 3 designs of sport bras with different supports to suit different breast shapes and sizes.
In addition to these designs, you will also find cycling shorts and super trendy unitards, designed with support under the bust so that you don't need to wear an extra bra underneath. The unitards are incredibly comfortable and will stay in place even with movement. They are ideal for Pilates, Yoga, and even for strength training with weights and boxing.
Finally, remember that the most important thing to maintain an exercise routine that will last the test of time is to begin with small changes and be consistent. We wish you the best of luck on this amazing journey!