‘Physical fitness is the first requisite of happiness.’
––Joseph Pilates
We all know that exercise is good for your body and mind.
It has been shown to:
- Improve your mood;
- Boost self-esteem;
- Increase self-confidence;
- Improve cardiovascular health;
- Improve sleep;
- Support the immune system;
- Promote health in muscles, bones and joints;
- Promote the functioning of the lymphatic system; and
- Promote a healthy bodyweight.
The benefits just go on and on!
But how do you do it?
How do you build the habit of exercising regularly? How do you stay consistent?
These are the questions that I hope to answer in this post.
And I can confirm that what follows has been tried and tested, because it’s the same process I used to take me from couch potato to marathon runner!
Make A Decision
Everything starts with a decision: a decision to do something, or to be someone. And so it was for me.
I decided to go from being someone who struggled to exercise consistently to someone who worked out frequently.
It was a conscious, deliberate thing, with a lot of passion and determination behind it––because I’d tried and failed so many times before.
I was ready. I wanted to build the habit of exercising regularly.
And I meant business this time!
Keep It Simple
I looked at everything I’d tried before: all the times I’d taken out gym memberships and never gone; the countless times I’d taken classes here and there; the weights, the calisthenics…
I needed something simple––something that had very few ‘moving parts’ (as in needing a special place or equipment, travel etc.).
And so, I chose running.
I already owned shorts, t-shirts and trainers.
I didn’t have to go anywhere. I could run on the roads outside my home.
I could do it any time, night or day.
I didn’t need any equipment––just myself and the road.
And I didn’t need a buddy or partner. Plus, it was free.
Pick Something You Like Doing
I liked to run.
I liked the sense of movement and freedom.
I enjoyed being on my own and being lost in my own thoughts.
I liked being out in nature: the sunshine and fresh air.
But I didn’t mind it when it was cold or rainy either.
I was into David Goggins at the time. So I felt like a badass when I went running and the weather was bad.
I liked seeing my neighbours; their homes, the gardens, the kids; the cats and the dogs.
As my runs grew longer, I had the Kingston Riverside, Hampton Court Palace and other beautiful scenery to appreciate.
The fact that I liked and appreciated all of this made me more likely to go out running.
Start Small and Ease Into It
My first run was ridiculously short!
It was only about 150 meters or so. I warmed up indoors and then ran slowly. And when I got there, I started walking back home.
It was tough on the ego. But I knew I had to keep that guy in check, because I was going to run the following day, and the day after, and the day after that.
And I couldn’t afford to be sore.
Do Little, But Do It Often
I ran a short distance. But I ran more or less every day.
Every time I went out running, I’d run a tiny bit further than the time before.
And on and on it went, until I’d get sore. Then I’d take a day off and re-run my last distance.
The rule of thumb is ‘consistency over intensity.’
Ten push-ups every day over five days is much better than fifty push-ups once every five days.
Sure, showing up repeatedly trains the body.
But it also trains the mind.
The repetition re-wires your mind and changes your self-image.
This shift in self image is what makes it possible to stay consistent.
You go from thinking, ‘I’m a couch potato who flakes out’ to ‘I’m someone who works out regularly.’
And boom! You’re not the same person anymore.
Same Time Every Time
Doing something at the same time, every time you do it, makes it easier to stay consistent.
Your body knows, your mind knows, and even your neighbour’s dog knows that you do that thing, at that time, every so often.
This makes it much easier for the habit to take root.
Get It Done Early and Get It Out of the Way
I also found that exercising relatively early in the day helped me to stay consistent.
I found evenings to be more challenging because I would get caught up in the day, making it hard to stop and exercise.
Plus, I was more likely to feel tired then.
I understand that not everyone has the luxury of working out during the day. But if you have the option, I recommend testing it out.
Have Everything Ready The Day Before
When I finish my run today, I put everything I need for tomorrow’s run in the place where I keep my running gear.
When it comes time for my run tomorrow, everything’s ready to go.
No fuss, confusion, or looking for this, that and the other.
Shut Off Distractions
This is very much down to personal preference. But I didn’t take any music, my phone or a smart watch.
I just didn’t want distractions or more things to fuss over when I was out running.
Record What You Do and Track It
It’s hard to remember everything about today’s run in a week or so. But it helps to know that I (a) ran today, and (b) how far, and (c) how long it took.
I wasn’t looking to improve my timings or anything.
But I wanted to build the habit of exercising regularly. This meant that I wanted to be able to look back and see how frequently I was running, and how much distance I was covering.
Regardless of the form of exercise, noting dates, times and frequency etc. can help you stay accountable and keep track of progress. So I recommend that you do it.
Keep Reaching For More
We all need challenges in order to grow. Plus, we’re deliberately starting well below our capabilities.
So it makes sense to slowly increase the workload, duration or intensity.
But you should be sensible.
Go at your own pace and always follow your doctor’s advice!
Recovery And Other Precautions
I would always warm up before heading out. And I’d always do some dynamic stretching.
When I finish my run, I always walk for about five to ten minutes to help my heart rate ease back to a lower level.
I also believe that walking can help to flush your muscles of lactic acid and other waste (as you’re still using the same muscles––as opposed to when sitting down or staying in one place).
And when I got back home, I would always stretch and massage/foam roll my legs to promote circulation and flush out lactic acid and waste.
As my runs got longer, I’d add in more days off, where I would let my body rest.
All of this meant that I could keep going without soreness or injuries getting in the way.
Concluding Thoughts
Well there you have it! This is how you build the habit of exercising regularly.
I hope you found my tips helpful.
If there is one thing I’d want you to take away from all of this, it would be this: always remember that you’re training your body in order to train your mind.
Always remember that you’re training your body in order to train your mind.
Yes, exercising is training the body. But your success in building the habit of exercising regularly depends on how well you train your mind.
And ultimately, though your body will benefit, it is your mind that will benefit even more.
You’ll have more discipline, willpower and confidence.
And you’ll be happy!
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