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JANUARY 2024

How to make exercise a habit

Raise your hand if you know exercise is good for you but you still don’t do it. If that’s you, you’re not alone. Almost 80% of people don’t exercise as much as the Centers for Disease Control and Prevention (CDC) recommends.¹

Getting started can be more than half the battle. Once your body is used to working out, exercise can feel easy and enjoyable. Use these tips to help you create a lasting exercise habit.

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Tips to get you moving

Start small and build up

Small changes can add up to big impacts. Did you know that doing four push-ups a day will lead to over 1,000 push-ups a year? Or that running four miles a week means you’ll run about 208 miles a year — the approximate distance between Boston and New York City?

Sometimes we set our expectations so high that just getting started takes a lot of effort. Choose a workout that’s simple and small so that you’re still likely to do it, even when your willpower is low.

Use the two-minute rule

It’s easy to put off exercise until tomorrow or next week. But you just need to get started — even if it’s only for two minutes. Once you’ve started, it’s a lot easier to keep going.

For just two minutes, get moving. Put on your shoes and go for a walk. Make yourself do two minutes of weightlifting or running or dancing — or whatever activity you like. Chances are that two minutes will turn into more.

Stack your habits

Creating a habit comes from consistency. Routines and rituals can help this practice feel more natural.

You likely already have some habits in place. It can be easier to start a new habit by linking it to an old one. Try this formula: “Before/During/After (current habit), I will now (new habit).” For example, “Before I wash my hair, I will go to the gym.” “During my favorite show, I will get on the treadmill.” “After dinner, I will walk around the block.” See what works for you.

Remove barriers

Take a moment to think about the things that prevent you from exercising. Do you have too little time? Do you need support? Are you lacking self-confidence? What hasn’t worked for you in the past?

When you recognize your barriers to health, you can make a plan to overcome them. For example:

• Feel self-conscious at the gym? Work out at home. Search for a free online workout or buy some hand weights to strength train.
• Find exercise boring? Try an activity you enjoy, such as dancing, bird watching or pickleball.
• Need someone to watch the kids? Join a gym with child care, or go for a walk with your family.
• Don’t know what to do? Meet with a trainer, go to a class or find a fitness buddy and brainstorm ideas.
• Need support? Join an online activity group based on your interests or enlist family and friends to help you.

Be patient

It’s normal to want results right here, right now. And when you’re starting a new habit, the need for immediate gratification can be pretty strong. But this can lead to frustration and giving up. It helps to focus more on what you can control: your actions.

Developing an exercise habit is a huge accomplishment in and of itself. You can do it. And the other benefits will come on their own.

¹CBS News. CDC: 80 percent of American adults don’t get recommended exercise.

Source:
Resources For Living. Exercising and beyond: establishing a healthy habit.

Consider talking to your primary care provider before starting any new fitness plan. Your Costco benefits can help you prepare, both physically and mentally. See the resources below for more information.