How to Start an Exercise Habit

I used to be a rather sedentary person. I liked the idea of being in shape, and many times I would start an exercise program. Usually, I started a rather difficult exercise program, and I would go all in, thinking I was going to finally be in shape! Because my body was so unused to any sort of exercise, I would get an injury that got me back into being sedentary. The exercise programs were also not very enjoyable to me, which also made it difficult to start again.

Then I found my friend and coach, Robert Ferguson. He suggested starting with 12 minutes of continuous movement two days a week. In my mind, I felt like that wasn't enough, but I rolled with it. Eventually, as I added time and days, I felt myself getting stronger and I started loving how I felt after my workouts. If you're in the same boat I was in, these tips might help you make exercise a habit!

It may seem inadequate, but if you've been sedentary, twelve minutes of continuous movement twice a week does more than you know! First, it helps to get your muscles built up, which will help you do more as you get stronger. You're not doing more than your body can handle, which will help reduce the possibility of injuries. You are also allowing for recovery time for your muscles, and that is very important!

After two weeks of 12 minutes twice a week, add a third day. So you will be doing 12 minutes, three days a week. After two more weeks, add 10 minutes to those 3 days and keep adding either time or days every 2 weeks until you are able to exercise 4-5 days a week for 40-60 minutes at each time.

Set aside time in your schedule, and be selfish about it! This time is for YOU, not for anyone else. This is an appointment where you get to take care of yourself and your body. I understand when life can sometimes get in the way. There are times when I need to see a doctor, and I would rather go when my boys are in school so I don't have to drag them along with me. I also have a window of time in the mornings between my work shift when I can do doctor appointments. This is also the time when I exercise. On days like this, I can make it my rest day, or I can go on a walk with my dog in the afternoon. Sometimes, I have enough time to do both. Do the best you can to have a consistent time everyday for exercise, and keep it!

Find something you enjoy! If there's a recreation center in your area, take advantage of the benefits of having a pass. Most recreation centers in my area have swimming pools, weight rooms, treadmills, ellipticals, and many other different exercise equipment. They also have gyms where a myriad of sports can be played in. There is a track for running or walking on and they offer different aerobic classes as well as yoga and water aerobic! Gyms are great as well! And don't forget about things you can do outside.

My personal most favorite exercise is hiking, though I am not able to hike everyday, which makes having a membership at my recreation center a must! Also, try to vary the kinds of exercises you do so that you don't get bored of doing the same ol' thing.

As you get stronger, start incorporating weight lifting as part of your exercise routine. If you don't know where to start, hire a personal trainer or an exercise physiologist. These professionals can help you learn the proper form and techniques for lifting weights. This is important for protecting your spine.

I hope these tips help you make exercise a habit! The mental and physical benefits have been amazing for me! It helps me to avoid the winter blues as well as the ability to handle stress better. Remember, this is a process, and consistency is key. You got this!