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Fitness: Making It a Habit

Review Your Plan

If you've started a program to get more active but are having trouble keeping it going, it may help to figure out what's getting in your way. Then you can decide how to get back on track.

Illness, travel, work, and just having a bad day are a few of the things that may keep you from staying on track. Your goal is to get back in the habit and find a way to make physical activity a routine part of your life.

Here's how to make being active a habit.

  1. Remember your reasons for being active.

    For example:

    • Are you exercising to stay healthy?
    • Do you like how exercise makes you feel?
    • Do you enjoy being active as a way to spend time with family and friends?
    • Do you think being more active will help you with your weight goals?
  2. Update your goals.

    When you first started increasing your activity, you probably had one or more big goals in mind.

    • Are those goals the same today, or do you need to change them? Are you having trouble meeting those goals? You may need to come up with new long-term or short-term goals.
    • Did you take on too much too fast? Remember to make your short-term goals small steps. For example, if you want to build up to walking 30 minutes every day, start by walking just 10 minutes a day on a few days each week. After a week, add 1 or 2 minutes every day, or add another day to your schedule.
    • Did you meet your long-term goal and then stop? Good for you for meeting your goal! Now it's time to set a new long-term goal to help you stay active. Even people who have been active for years set new goals to help themselves stay motivated.
  3. Get past your slip-ups and anything that's getting in your way.

    When you slip up, don't get mad at yourself or feel guilty. Figure out what happened. Then come up with some ways to get back on track. For example:

    • If you feel that you don't have time to exercise, maybe you could talk with other people who are active and busy about how they fit in physical activity.
    • If weather gets in your way, you might try a variety of indoor activities.
    • If you're bored with your routine, you could watch a movie while you exercise at home. Listen to a podcast while you go for a walk or a run. Take a dance or yoga class.
  4. Get support.

    Support from family and friends can go a long way toward helping you find success in being more active. Don't be afraid to let them know what you're trying to do—and ask for their help.

  5. Keep at it.

    Remember that you can't create a habit overnight. Keep at it, even if you slip up along the way. It can take at least 3 months of repetition to form a habit. So every day that you follow your plan to be more active, you take a step in the right direction.

Get Past Common Barriers

Current as of: July 31, 2024

Author: Ignite Healthwise, LLC StaffIgnite Healthwise, LLC Staff

Clinical Review BoardClinical Review Board
All Ignite Healthwise, LLC education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of UseTerms of Use. Learn how we develop our contenthow we develop our content.

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