Creating a Sustainable Exercise Routine: Tips for Long-Term Success
I have been in the health and fitness industry for 20 years, and a little over 18 of those have been as the owner of a private health studio. People have always come in wanting to exercise for aesthetic reasons, and I feel like I am winning the most when people start to enjoy the benefits of exercise because of what it does for the whole of their lives. The shift people acknowledge when they feel better, stronger, and healthier helps keep me going in that I am helping people choose health for themselves over and over again. Maintaining an active and healthy lifestyle has become increasingly important in recent years as people have become more aware of the benefits of regular exercise. But while many people start out with good intentions, it can be difficult to maintain a consistent exercise routine over time without the right systems in place to set them up for success. Hiring a professional helps provide the structure and accountability needed where they may have fallen off on their own.
For those who want to go it alone, creating a sustainable exercise routine is crucial to ensuring long-term success and reaping the benefits of physical activity. By establishing an enjoyable, manageable, and realistic routine, individuals can make exercise a regular part of their lives and achieve their health and wellness goals. This blog entry will explore the importance of creating a sustainable exercise routine and provide tips and strategies for sticking to an exercise plan for the long haul.
Regular exercise is of utmost importance in maintaining optimal health and well-being. Countless studies have consistently demonstrated the wide-ranging benefits that physical activity offers. For instance, a study published in the British Journal of Sports Medicine found that engaging in regular exercise is associated with a 30% reduction in the risk of all-cause mortality, including cardiovascular diseases, certain cancers, and other chronic conditions (Ekelund et al., 2016). Moreover, exercise has been shown to improve cardiovascular health by reducing blood pressure and cholesterol levels, as reported in a review published in the Journal of the American Heart Association (Lavie et al., 2019). Exercise also plays a pivotal role in mental health, with research published in JAMA Psychiatry indicating that physical activity can reduce the risk of depression by up to 26% (Schuch et al., 2018). Additionally, a study published in the journal Medicine and Science in Sports and Exercise highlighted that regular exercise can enhance cognitive function and reduce the risk of cognitive decline and dementia (Loprinzi et al., 2013). These findings, among numerous others, make a compelling case for prioritizing exercise in daily life to improve overall health outcomes and quality of life.
Set SMART Goals
Setting SMART (Specific, Measurable, Attainable, Relevant, Time-bound) goals is crucial for creating a clear path towards achieving desired outcomes. Specificity helps define the goal in detail, making it easier to understand and work towards. Measurable goals allow for tracking progress and determining when the goal has been achieved. Attainability ensures that the goal is realistic and within reach, considering individual capabilities and resources. Relevance ensures that the goal aligns with personal values and aspirations, providing motivation and meaning. Finally, time-bound goals establish a deadline or timeframe, creating a sense of urgency and providing a clear timeline for completion. By setting SMART goals, individuals can enhance their focus, measure their progress effectively, and ultimately increase their chances of long-term success.
Find Activities You Enjoy!
Finding exercise activities that you genuinely enjoy is key to sustaining a long-term exercise routine. First, explore different options: try various activities such as running, swimming, cycling, dancing, martial arts, team sports, or yoga to discover what resonates with you. Experimenting with a range of exercises allows you to experience different movements, environments, and social dynamics. Second, consider your interests and personality: think about activities that naturally attract you or align with your hobbies. For example, if you enjoy being in nature, hiking or outdoor fitness classes may be appealing. Third, think about what motivates you: consider whether you prefer individual activities that allow for self-reflection and solitude or if you thrive in a group setting that offers social interaction and accountability. Fourth, be open-minded and willing to step outside your comfort zone: trying new activities may lead to unexpected discoveries and enjoyment. Lastly, seek inspiration from others: read success stories, watch videos of different exercises, and connect with people who are passionate about fitness. By combining these strategies, you can find exercise activities that genuinely resonate with you, making it more likely that you'll stick with them in the long run and enjoy the process of staying active.
Schedule Exercise Time
Scheduling dedicated time for exercise is essential to prioritize physical activity and ensure its consistent integration into daily life. By incorporating exercise into your schedule, you make a commitment to your health and well-being. First and foremost, assess your daily routine and identify available time slots that align with your lifestyle. Consider early mornings, lunch breaks, or evenings as potential exercise windows. Once you've identified the ideal time, schedule it as a recurring appointment in your calendar or planner. Treat this exercise appointment as non-negotiable and prioritize it just like any other important commitment. Moreover, setting a specific duration for your workouts can help manage time efficiently. Whether it's 30 minutes or an hour, blocking off this time allows you to plan around it and ensure you have ample time for physical activity. Additionally, consider the type of exercise you plan to engage in and any necessary preparations, such as packing workout gear or planning transportation. By incorporating exercise into your schedule and treating it as a priority, you create a framework that supports regular physical activity and helps establish a sustainable exercise routine. Remember, consistency is key, and scheduling exercise time provides structure and accountability for making exercise a consistent part of your daily life.
Sticking with exercise routines and maintaining consistency can be challenging due to various common obstacles. Here are a few examples and strategies to overcome them:
Lack of Time: Busy schedules and competing priorities often make it difficult to find time for exercise. To overcome this obstacle, schedule specific workout times in your calendar and treat them as non-negotiable appointments. Prioritize and allocate time for physical activity by identifying time slots that work best for you, such as early mornings or lunch breaks. Additionally, consider incorporating shorter, high-intensity workouts or finding ways to integrate movement into your daily routine, like taking the stairs instead of the elevator or going for a walk during work breaks.
Lack of Motivation: Staying motivated can be a significant challenge when it comes to sticking with an exercise routine. To address this, find activities that you genuinely enjoy and that align with your interests and preferences. Mix up your routine by trying new exercises, exploring different workout environments, or joining group classes. Set realistic and achievable goals to give yourself something to work towards and celebrate your progress along the way. Seeking support from friends, family, or a workout buddy can also provide accountability and help you stay motivated.
Overcoming Plateaus: Plateaus can be discouraging and make it challenging to maintain motivation. To overcome plateaus, incorporate variety into your workouts. Try different exercises, change the intensity or duration of your sessions, or explore new workout formats. Consider working with a personal trainer or fitness professional who can provide guidance, create personalized plans, and introduce new challenges to help you break through plateaus.
Perfectionism and All-or-Nothing Thinking: Some individuals may feel discouraged if they miss a workout or deviate from their plan, leading to a mindset of all-or-nothing thinking. It's important to remember that consistency matters more than perfection. If you miss a session or have an off day, instead of giving up, focus on getting back on track with your next workout. Be kind to yourself and acknowledge that setbacks are a normal part of the journey. Celebrate your achievements and progress, no matter how small.
Lack of Supportive Environment: A lack of support from those around you can hinder your ability to stick with an exercise routine. Seek support from family and friends by communicating your goals and explaining the importance of regular exercise to them. Consider finding a workout buddy or joining fitness communities, both online and offline, where you can connect with like-minded individuals who share similar goals. Surrounding yourself with supportive people who understand and encourage your efforts can significantly boost your motivation and commitment.
Remember that everyone faces different obstacles, so it's important to identify the specific challenges that affect you personally and develop strategies that work best for your circumstances. With perseverance, flexibility, and a positive mindset, you can overcome these obstacles and establish a consistent exercise routine.
References: Ekelund, U., Steene-Johannessen, J., Brown, W. J., Fagerland, M. W., Owen, N., Powell, K. E., ... & Bauman, A. (2016). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet, 388(10051), 1302-1310.
Lavie, C. J., Ozemek, C., Carbone, S., Katzmarzyk, P. T., & Blair, S. N. (2019). Sedentary behavior, exercise, and cardiovascular health. Circulation Research, 124(5), 799-815.
Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., ... & Stubbs, B. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.
Loprinzi, P. D., Blough, J., Crawford, L., Ryu, S., & Zou, L. (2013). Sedentary behavior, light-intensity physical activity, and dementia mortality: A national prospective cohort study. Medicine and Science in Sports and Exercise, 45(3), 481-487.