Exercise is an essential part of maintaining good health and overall wellbeing. However, getting and staying on track with regular exercise can be difficult.
This step-by-step guide has all the exercise habits you need to step up your exercise game and reach your fitness goals.
Introduction
Regular exercise is essential for maintaining good health and well-being. It offers a plenty of benefits, including:
- Weight management
- Improved cardiovascular health
- Reduced risk of chronic diseases such as heart disease, stroke, and type 2 diabetes
- Stronger bones and muscles
- Increased energy levels
- Improved mood and reduced stress levels
- Enhanced sleep quality
How to improve exercise habits?
Despite the numerous benefits of exercise, many individuals struggle to establish and maintain a consistent exercise routine.
This blog post explores into practical strategies and tips to help you improve your exercise habits and achieve your fitness goals.
Set realistic and achievable goals
- Starting with unrealistic expectations can set you up for disappointment and discouragement.
- Instead, establish SMART goals – Specific, Measurable, Achievable, Relevant, and Time-bound.
- Begin with smaller goals and gradually increase the intensity and duration of your workouts as your fitness level improves.
Find activities you enjoy
Exercise doesn’t have to be a chore.
Choose activities that you genuinely enjoy, whether it’s dancing, swimming, cycling, hiking, or team sports.
When you find activities that bring you joy, you’re more likely to stick with them in the long run.
Make exercise a part of your daily routine
- Schedule exercise into your daily routine just like any other important appointment.
- Find a time that works best for you, whether it’s early morning before work, during your lunch break, or in the evening after dinner.
- Consistency is key to building sustainable exercise habits.
Track your progress and celebrate your achievements
- Monitoring your progress can be a powerful motivator.
- Keep track of your workouts, including the type of activity, duration, and intensity.
- Set milestones for yourself and celebrate your achievements along the way.
Find a workout buddy or join a fitness class
- Having a workout buddy or joining a fitness class can provide social support and accountability.
- Exercising with others can make the experience more enjoyable and help you stay motivated.
Mix up your routine to avoid boredom
- Incorporating variety into your exercise routine can help prevent boredom and keep you engaged.
- Try different activities, explore new classes, or change your workout location.
Listen to your body and rest when needed
- It’s important to listen to your body and rest when needed.
- Pushing yourself too hard can lead to injury and setbacks.
- Take rest days and allow your body to recover adequately between workouts.
How often should I exercise?
The recommended amount of exercise for adults is at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with two or more days of strength training that works all major muscle groups.
One week beginner exercise plan
- Day 1: Brisk walk or jog for 30 minutes
- Day 2: Bodyweight exercises for major muscle groups (push-ups, squats, lunges, plank)
- Day 3: Rest or active recovery (low-impact activities like yoga or stretching)
- Day 4: Swimming, cycling, or dance class for 30 minutes
- Day 5: Focus on different muscle groups than Day 2 (bicep curls, triceps extensions, rows)
- Day 6: Rest or active recovery
- Day 7: Enjoy an outdoor activity like hiking, biking, or exploring a new park
Remember, creating a sustainable diet and exercise plan is a personal journey. Listen to your body, adapt your routine as needed, and make gradual changes that fit your lifestyle.
Consult a healthcare professional or registered dietitian for personalized guidance and support.
Workout routines for beginners at home
All exercises should be done with light to moderate intensity, with breaks in between sets as needed. It is recommended to focus on form over weight when first starting out to avoid injury.
Beginner full-body workout
This workout can be done 2-3 times per week, with at least one day of rest in between workouts.
- Warm-up: 5 minutes of light cardio, such as jumping jacks or jogging in place.
- Bodyweight squats: 3 sets of 10-12 reps.
- Push-ups: 3 sets of as many reps as possible with good form.
- Lunges: 3 sets of 10-12 reps per leg.
- Plank: 3 sets of 30-60 seconds.
- Cool-down: 5 minutes of stretching.
Beginner upper-body workout
This workout can be done 2-3 times per week, with at least one day of rest in between workouts.
- Warm-up: 5 minutes of light cardio, such as jumping jacks or jogging in place.
- Push-ups: 3 sets of as many reps as possible with good form.
- Plank: 3 sets of 30-60 seconds.
- Rows: 3 sets of 10-12 reps using a resistance band or water bottles.
- Overhead press: 3 sets of 10-12 reps using light weights or water bottles.
- Cool-down: 5 minutes of stretching.
Beginner lower-body workout
This workout can be done 2-3 times per week, with at least one day of rest in between workouts.
- Warm-up: 5 minutes of light cardio, such as jumping jacks or jogging in place.
- Bodyweight squats: 3 sets of 10-12 reps.
- Lunges: 3 sets of 10-12 reps per leg.
- Calf raises: 3 sets of 15-20 reps.
- Glute bridges: 3 sets of 15-20 reps.
- Cool-down: 5 minutes of stretching.
Additional tips to improve exercise habits
Remember, it takes time and effort to build sustainable exercise habits. Don’t get discouraged if you have setbacks along the way. Just keep at it, and you will eventually reach your goals.
- Prepare your workout clothes and gear in advance to save time and avoid excuses.
- Find a workout playlist that motivates you and keeps you energized.
- Reward yourself for sticking to your exercise goals.
- Don’t be afraid to ask for help from a certified personal trainer or fitness instructor.
Frequently Asked Questions
What is the best time of day to exercise?
The best time of day to exercise is the time that you are most likely to stick with. Some people prefer to exercise in the morning, while others prefer to exercise in the evening. Experiment with different times of day to find what works best for you.
What should I wear to exercise?
Choose comfortable and breathable clothing that allows for freedom of movement. Wear shoes that provide adequate support and cushioning for the activity you are doing.
How can I make exercise more fun?
Find activities that you enjoy and find time for them. Make exercise a part of your daily routine. Track your progress and celebrate your achievements. Find a workout buddy or join a fitness class. Mix up your routine to avoid boredom. Listen to your body and rest when needed.
My final thoughts
Integrating regular exercise into your life can significantly enhance your overall health and well-being. By following the practical strategies and tips outlined in this blog post “How to improve exercise habits”, you can effectively improve your exercise habits and achieve your fitness goals.
Remember, consistency is key. Find activities you enjoy, make exercise a part of your daily routine, track your progress, and celebrate your achievements.
With dedication and resolution, you can establish a lifelong commitment to exercise and reap the numerous benefits it has to offer.
