How to make exercise a habit?
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Sam29a
Posts: 201 Member
How do people go from doing no exercise to becoming addicted to it? I'm great for a month, then back to my normal lazy self. I just can't get myself to stick to it. I've just never been someone that enjoys exercise, or any sports.
I've been eating 1300 calories for absolute ages, I really would love a bit more calories as I'm really struggling with it now. Plus my body doesn't look great. I have skinny legs and arms, with a massive bloated-looking stomach. I fit in small clothes, but can't wear anything tight-fitted as I have too many lumps and bumps and I look pregnant. I've surpassed my goal weight, but I'm nowhere near where I want to be and know that exercise the key to what I want. But I just can't do it.
How do I get from couch potato - literally, I probably walk 500 steps a day - if that, to at least somewhat active?
I've been eating 1300 calories for absolute ages, I really would love a bit more calories as I'm really struggling with it now. Plus my body doesn't look great. I have skinny legs and arms, with a massive bloated-looking stomach. I fit in small clothes, but can't wear anything tight-fitted as I have too many lumps and bumps and I look pregnant. I've surpassed my goal weight, but I'm nowhere near where I want to be and know that exercise the key to what I want. But I just can't do it.
How do I get from couch potato - literally, I probably walk 500 steps a day - if that, to at least somewhat active?
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Replies
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Great question0
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you have to find a physical activity you enjoy and actually look forward to doing.5
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Well, some people like getting a Fit Bit or Garmin to egg them on to logging in 10,000 steps a day. You could do that to motivate yourself with a daily goal. See if you can increase your walks from 500 steps to 1,000 steps this week. Then next week shoot for 2,000. You get my drift. I don't listen to music while I'm running, but maybe if you loaded a couple of your favorite playlists you could enjoy that while you walk.
I write my exercise "appointments" on my calendar every week. If on Tuesday it says "Zumba", I go to the freakin' class whether I'm in the mood or not. If Wednesday says "jogging", I put on my running clothes and go outside and do it. Some days, I find I'm enjoying myself once I get started. I go through phases where I'm really proud of my accomplishing something to wondering whether it's worth the effort. I think that's natural. I don't expect to get addicted to any one activity. In fact, I've found I need to switch it up to keep from getting bored. SO... if you belong to a gym, try out yoga and Pilates (good for overall toning) and Zumba (great cardio). Ask someone about weightlifting. Pump up the tires on your bike and take a spin around your neighborhood.
Set short term goals. For example, after 1 week of exercising every day, treat yourself to something. Or after losing 5 pounds, reward yourself. It could be a pedicure, a new exercise shirt, whatever floats your boat.6 -
I suggest strength training! It's awesome because it will help you build muscle and you will notice yourself getting stronger and stronger. It's so exciting for me going from doing 3 push-ups in a row to 20, all in 2 or 3 weeks. And I only do bodyweight, so imagine if you use weights!
I used an app called "Fabulous" for like 20 days, and I know picked up the habit of drinking water as soon as I wake up, I don't even think about it. Check it out, the basic package is free!4 -
Agreed with the finding something you enjoy. Think back to when you were a kid jumping rope, climbing bars, playing tag. You didn't focus on your exhaustion, you were too busy having fun. THAT is an addiction to exercise. Try karate, or take a dance class, or join a sport. Exercise doesn't have to be a bike or treadmill.8
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Find something that you enjoy and want to do. Exercise should be the icing on the cake, not the way you pay to eat it.
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Find yourself a good 4 week plan online, and do it. Once you finish it find a 12 week plan...and do it. Repeat.3
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Get a dog?! Having a high energy animal who needs daily runs or a very long walk motivates me most of the time. And it makes hiking more fun, I think.4
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How's your nutrition? I started enjoying exercise when I started eating more nutritiously, specifically more iron and more protein, but perhaps other vitamins as well. It's hard to keep up an exercise regimen when you're anemic.0
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I found that this article helped inspire me to go to the gym more. I hope this helps you.
https://www.google.com/amp/www.mensfitness.com/life/entertainment/workout-advice-terry-crews/amp2 -
You know exercise is the key to what you want. The question is, how bad do you really want it?
Sign up for classes or make appointments with a trainer. That helped me develop a routine.1 -
I pick a strength or physique goal and train FOR THAT GOAL DOING THINGS I LOVE.
You will never see me doing a burpee. Or a sit up. Even if I go to a fitness class I don't do them and choose an exercise I enjoy that helps me meet my goals.
Once you see progress, I don't really know how you could ever go back.5 -
try listening to Shia Lebeauf "JUST DO IT"
every morning before your tasks.
YESTERDAY YOU SAID TOMORROW
JUST DO IT
DON'T LET YOUR DREAMS BE DREAMS!3 -
If i want to eat more than the bare minimum then i have no choice but to make exercise a habit.
My desire to eat more outweighs my laziness.
I'm no gym junkie or hardcore exerciser. I have a Fitbit with a set step goal which i try and hit everyday.2 -
Setting small goals is an effective way to start.2
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Some people like to dance...so they do that. I have always loved martial arts so I started doing that years ago and dropped 30lbs in 3 months. Then when i stopped MMA i gained like 60 lbs over an 8 year period. Now I started running races and i hate running but i love getting medals so we shall see how that goes. Find what you love that gets you moving and it wont feel like exercise.0
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i find joining a boot camp or doing a groupon or something motivates me more than just going to the gym everyday. I'm all about accountability and if people know if i show up or not, it makes me go.
once i get in the habit [2 months or so] it's hard to get out of the habit...whether working out or being lazy....
they say it takes 21 days to make a habit so workout 21 days in a row...and see what happens....1 -
How do people go from doing no exercise to becoming addicted to it? I'm great for a month, then back to my normal lazy self. I just can't get myself to stick to it. I've just never been someone that enjoys exercise, or any sports.
How do I get from couch potato - literally, I probably walk 500 steps a day - if that, to at least somewhat active?
Incorporate it throughout your day.
I walk as part of my commute ... can't get to the bus without walking! And sometimes I get off a stop or two early to make it a longer walk.
I walk at lunch ... mainly to run errands, but about once a week it is just a nice long brisk walk.
I climb stairs at work. I climb them to get to my floor, and I do some extra on breaks as well.
I walk after work with my husband. That's our "date" several times a week ... it's the time when we can talk to each other without the TV going and computers on and housework happening, etc.
This semester, on Mondays I am at the university. I walk from work to the university, and then after my classes, there's a spinning class at the university gym, so I go to that. I might also stay and use the rowing machine or treadmill as well.
On the weekends my husband and I cycle because we love cycling ... I've been cycling since I was a kid and have loved it ever since. We will also cycle after work sometimes too instead of walking ... just depends on darkness and the weather.
It's just what we do.
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For me, exercise is something that I do just for me! That is one of the things that only I can benefit from that no one can interfere with. It started because I was at a point were I was so unhappy at work and not doing much better at home that when I started working out and seeing/feeling the results I kept going because I needed to. Maybe you need to find something that you enjoy and can benefit from that is just for you.4
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Thanks for all the helpful replies. I did enjoy going to the gym when I was going, I much prefer it to classes, but once I stop going, it takes me forever to get back into it. I think I need to exercise for longer than a month. Maybe 3 or 4 months or so before it starts becoming a habit. Also, whenever I start exercising I usually go all out, maybe I'll aim for just 4 days a week to begin, then try to increase to 5-6 days later.1
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