How to make exercise a habit?

Sam29a
Sam29a Posts: 201 Member
edited November 21 in Fitness and Exercise
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?
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Replies

  • Winner5555555
    Winner5555555 Posts: 43 Member
    Great question
  • jdlobb
    jdlobb Posts: 1,232 Member
    Find yourself a good 4 week plan online, and do it. Once you finish it find a 12 week plan...and do it. Repeat.
  • Biker_SuzCO
    Biker_SuzCO Posts: 54 Member
    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.
  • goldthistime
    goldthistime Posts: 3,213 Member
    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.
  • isabellapanzica9387
    isabellapanzica9387 Posts: 68 Member
    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/amp
  • lorrpb
    lorrpb Posts: 11,463 Member
    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.
  • Karliemyalgia
    Karliemyalgia Posts: 146 Member
    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!
  • Christine_72
    Christine_72 Posts: 16,049 Member
    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.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Setting small goals is an effective way to start.
  • sheepingly
    sheepingly Posts: 237 Member
    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.
  • TnTWalter
    TnTWalter Posts: 345 Member
    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....
  • Machka9
    Machka9 Posts: 25,687 Member
    Sam29a wrote: »
    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. :)

  • Adc7225
    Adc7225 Posts: 1,318 Member
    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.
  • Sam29a
    Sam29a Posts: 201 Member
    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.
  • buffgrl
    buffgrl Posts: 32 Member
    First of all, everyone thinks that in order to be fit or to lose weight you have to be in the gym 5-7 days a week. NOT TRUE! What if I told you that you could be slim, fit, and healthy and only go to the gym 2-3 days a week? The more effective your workout is and the more on point your diet is, the less you have to do! If you can afford it, you should consider hiring a Personal Trainer who specializes in getting people into top shape. The Trainer will hold you accountable to your workouts and make sure you're getting the most EFFECTIVE workout possible. 1300 calories is quite low unless you're petite and 5'1. You probably need an overhaul of your diet, maybe some calorie/carb cycling and proper macronutrient ratios. A good Personal Trainer will set this all up for you.
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    I just do it. get it done, its part of my every day life.
  • kieranar
    kieranar Posts: 57 Member
    Started cycling , got hooked after a month and since then I have dropped 50lbs and decreasing
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Many people come out the gate with guns a blazin' and go from nothing to all of the exercise and they burn out pretty quickly. Start small and build up.

    Also do something you enjoy doing...mindlessly droning away on some piece of cardio equipment sucks...jumping around to some DVD sucks...riding a bike is awesome sauce. I also found it very helpful to sign up for events which required me to train to prepare for them...this helped give my exercise/training structure and purpose.
  • carltonkd
    carltonkd Posts: 1 Member
    Get started with walking on your lunch break. Place sneakers in your bag and take in with you as a reminder. Exercise duration according to your mood --- 5 minutes beats nothing at all.
  • AnnPT77
    AnnPT77 Posts: 34,600 Member
    I'm 100% in the "find something you love doing" camp. I'm a rower, and I want to do that. Wanting to do it better has, over the years, inspired me to do other things (like swim lessons ;) ) in order to be a better rower. A decade plus on, I find I feel like cr*p - physically, cognitively, emotionally - if I'm not active fairly regularly in some way, so I keep moving. It does take a while to reach that point, though.

    One other thing that I didn't see mentioned above (admittedly on a skim-through) is that for some of us, appointment workouts are effective ways to make sure it really happens. Could be a group class, a workout buddy, a scheduled recreational/competitive thing like basketball or tennis or bowling league, appointment with a trainer, you name it - something where you're committed to show up at a specific time and place.

    It doesn't work for everyone, but it helps some. Heck, I love to row, but I'm certain I'm more consistent because I organize my rowing buddies to row together 4 days a week in season!
  • IM141
    IM141 Posts: 2 Member
    Ya, what they said! I did it for the tee shirts & finishers medals. I put on a bunch of weight so it was time to take action. Went to the gym and climbed on the treadmill. I was now fat and felt like a gerbil on the treadmill. I hated it. Someone suggested a 5k run. run? really? Bunches of people & energized finish line. Yup, that jazzed me up. I see someone running now, and wonder what they are training for. Plus, now I have a great tee shirt collection. It's all about how much fun you can squeeze out what you like doing.
  • KDar1988
    KDar1988 Posts: 648 Member
    I started slow. My goal at first was to help with weight loss. I went like 3 days a week. I was seeing weight loss and I felt awesome too! I then started going everyday. A year ago May I added weightlifting (Stronglifts 5x5). Quickly became addicted. It really does have to be something you enjoy or you'll never want to do it. I like to ride my bike on a local trail and do some walking too. I find exercise to be my time to unwind from the day. I do a lot of thinking about things...especially remembering my mom who died 8 months ago etc. Hopefully you can find something you like!!
  • HermanLily
    HermanLily Posts: 217 Member
    It takes 3 weeks for something to become a habit. Best advice? Keep going
  • Rosemary7391
    Rosemary7391 Posts: 232 Member
    If you're really only walking 500 steps a day (how!?), perhaps working that number up might be a start? I suspect you might be walking more than that though! You can probably download a free step tracker onto your phone.

    If you enjoy exercise once you get to doing it, it's the getting to doing it you need to work on. Whatever works for you is fine - get a friend to go with you, book classes, do it at home, get someone to bug you into going, put your gym gear where you'll trip over it...
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