Exercise Habits Can Be Created In Six Simple Steps

The new year means more exercise. Google searches for gyms spike in January and gym membership also rises.

Many people will begin an exercise program this week. The hard part is keeping it going. Experts say it takes time to establish a consistent exercise routine.

"We are built to desire instant gratification over delayed rewards," stated Katy Milkman a professor at Wharton School and author of the book 'How to Change: The Science of Getting from Where You Are to Where you Want to Be'. "And most the good habits are about delaying some satisfaction in order to do something that's good.

There are many ways to motivate yourself to exercise. Here are some tips from experts to help you create sustainable change.

Specific goals

A resolution to exercise is only the beginning. It is helpful to set clear goals and then create an actionable plan.

"Be specific about the time and whereabouts you'll do it. Milkman explained, "How will you get there?" Research shows that it is more effective to make your goals concrete and manageable.

Find you're "Why"

Michelle Segar is a University of Michigan researcher and a health coach. She believes that the first thing people should do when considering their exercise history is to determine if their approach has worked.

Segar advises clients to "find their why" and to exercise regularly, Segar stated.

Avoid the 'all or nothing mentality

Perfectionism and rigidity are often enemies to building a healthy exercise routine.

Milkman's research into flexible vs. rigid routines and habits revealed that those who are more flexible with their workout times were more likely than those who follow a more strict schedule.

Milkman stated that rigid habits are the problem. People who think too rigidly often don't have backup strategies. She said that people who allow for more flexibility in their exercise routine are more likely to develop a fitness habit. They still go to the gym even if they hit a bump in their way.

Combine your exercise with something more fun

People tend to do more of the things they love, so exercise can be enjoyable. Milkman calls it "temptation bundling", which combines exercise with activities you like. You could, for example, watch a lot of TVs while you exercise at the gym.

Milkman recommends that you exercise with a friend. Research has shown that people are more likely to enjoy exercising with their friends, and they feel more accountable to them.

Be patient. Habits take time.

Habits can take months to form in the gym. Keep this in mind when you're trying to build a lifetime fitness habit.

Milkman stated that although there is a lot of variation among people, the average thing doesn't happen in a matter of days or weeks.

Duhigg stated that people should take comfort in the fact that their habits are becoming stronger over time, even though it may not feel like it is getting easier.

He said, "Eventually it will just feel automatic." "In fact, once you make it a habit, it's almost impossible to notice it."

Be kind to yourself

You can take it easy if you are having trouble adhering to a routine or exercise program. You may find that exercise is punishment instead of motivation.

Self-compassion, which is being kind to oneself, can help you reach your goals.

"We know from research, that people aren’t self-compassionate because they fear it will undermine motivation," stated Kristin, an associate Professor at the University of Texas at Austin.