Stick to Your Fitness Routine: How Long Does It Take to Make Exercise a Lifestyle Habit?

This is the 5^th and last post in the series Making Exercise a Lifestyle.  If you haven’t already read my previous posts, I’d recommend you start here.

Have you ever wondered how some people go to the gym like clockwork every day?  Do you ever wonder how they have created that habit?

A recent study shows 73% of people who set fitness goals as a new year’s resolution give them up according to Harris Interactive on behalf of bodybuilding.com. 

Creating a habit obviously isn’t going to happen overnight.  Most people understand that.  But how long does it take until working out doesn’t feel like a chore?  Until you just want to exercise?

Here’s the thing…

Once you’ve found your purpose as well as a form of exercise you enjoy.  You may find that you look forward to the opportunity to partake in that physical activity. 

I am now an avid gym goer.  A fitness and health enthusiast.  I was also once part of that 73% statistic that couldn’t maintain the fitness lifestyle. 

When I started, I found a modality of exercise I thoroughly enjoyed, a community of people including an accountability buddy, and a convenient and affordable gym that worked for me.  If you haven’t found that, read this.

But most of all…

Change Your Mindset To No Excuses

I created a clear goal for myself and I would be damned if I didn’t achieve it.

When you think of going to your job, do you question whether you will go or not?  Of course not, there is no option, you have to go or you’ll get fired.

I like to think of my workout as my part-time job.  Because, when you think about it, the amount of time it takes to work out one hour a day, means, 5-7 hours a week of just the work.  Then you add drive time, planning out your workout clothes, packing your workout bag to bring to work (if you exercise at lunch or after work), warm-up, cool down, etc.  It adds up.  Before you know it you’ve invested 15 hours of your time.

When you think of daily exercise as a part-time job, the option not to go is no longer there.  “Am I going to the gym?” Is not a question in your mind, it’s an automatic assumption.  #fitnesslifestyle is a mindset.  

The Rewards That Keep On Giving

Once you’ve started to hit the gym consistently, you’ll notice some benefits that will help you to keep going. 

Social Benefits

You’ll start to see the same people.  Introduce yourself, throw a compliment their way, say something relatable.  AKA, make friends.  Having a sense of community is a huge benefit to the gym membership.  We are social creatures, we not only enjoy but need human interaction to survive and thrive.  Embrace the fellow gym goers and you might even make a few new friends along the way.  In turn, giving you another reason to look forward to going back every day.

Mental and Physical Benefits

I don’t think I need to tell you how exercise makes you look sexy.  However, what is often forgotten are the other physical benefits of regular workouts:  Increased energy, better sleep, sex drive, aerobic capacity, natural pain relief, and so much more. 

On the mental side, my favorite reason to exercise regularly would be the positive effect on my mood.  Exercise releases mood-boosting endorphins to literally make us feel great mentally and physically.  The mental benefits of exercise are seemingly endless.  Exercise has shown to combat stress, anxiety, depression, mental health, and even traumatic issues. 

As fitness becomes a lifestyle for you, you may notice your energy increases during a workout and a sense of accomplishment every time you complete a workout.  In addition, your sense of self-worth and own personal regard get a boost to keep you coming back for more.

Habit Change

We are creatures of habit.  We are what we repeatedly do

Habits are efficient when you think about it.   They guide our actions as we deliberately pursue our goals.  Check out this study for more detail. 

What if you haven’t set clear goals? 

Here’s the deal…

You have still created habits, but do you know what you’ve been working toward?

See, our brain likes efficiency.  When we do something the first time, we aren’t good at it.  However, over time, we get better and better until it becomes so routine, we don’t have think about it.  That’s efficient!  And it totally makes sense because the act of thinking uses energy and to be efficient we must conserve energy.

It makes sense why people say to create goals for yourself now, right?

If your brain is going to find a way to make your life more efficient, might as well be for something that will improve your mental or physical well-being.

Create a goal for yourself.  Run 1 mile a day for a week, get through a vinyasa class without taking a break, or maybe its as simple as showing up to the gym every day or eating clean for 5 days straight.

Ask yourself what do peoples’ lives look like who have already achieved this goal?

Do the things they do every day consistently.

I think of my fitness lifestyle like a part time job.  However, the job isn’t the same every day.  I plan ahead, listen to what my body needs, and I find a way to fit in my preferred physical activity each day.  

You know your brain will automatically work to figure out how to optimize the new challenge you’ve just given it.  It’s important to realize, changing your habits isn’t actually that hard, it’s making the decision to change those habits that makes all the difference.

I can’t stress enough the clear purpose to get you moving initially and keep you moving through your habitual change. Fitness can become a lifestyle with a few choices and commitments upfront and applying it consistently over time.

So, How Long Is This Going To Take For Me To Create A Habit?

If you haven’t realized by now, I’m not going to give you a specific time frame that it will take for you to create a habit of exercising.  There is no way I could give you a finite number because everyone works differently and has different motivations.  

If you have employed all the tips from this series and still haven’t found yourself creating the fitness lifestyle you want, I’d recommend you revisit your purpose and question yourself with everything I’ve given you.  The purpose is what drives me and everyone I know.  The effects keep me coming back for more.  

There is no one way works for all, but for all you busy working folks out there, I have a little something extra for you.

Pro Tip:  Schedule In Your Workout At Work

Even if you are the most goal-oriented person and kill it at work, we all hit a wall at some point.  Recognizing that wall as an opportunity to get your body moving is perfect timing.  Exercise increases your mental-sharpness, reduces mental fatigue, and helps you sleep better.

So, if you are working your brain all day, take notice to see if there is a nice stopping point.  Could you give your brain a “workout break” to help bring overall balance to your mind and body?   It may feel like you are stepping away from an important task but I’ve found in my own job, getting a workout in makes me more productive, increasing performance in both the physical and mental capacities. 

I literally schedule an hour every day on my calendar in case I need to get moving.  I don’t use nearly as much as I’d like to but it’s there if I need it.  

Who knows, you might spark a movement and inspire others.  

If you have done any part of the steps in this series I would love to hear from you.  Feel free to contact me directly or let me know in the comments below what has worked or what you struggled with.

Disclaimer:  All opinions are my own.  This post is intended for educational, inspirational, or entertainment purposes only.  I am not a doctor, the content on this blog is not intended to be substituted for medical advice.