How long does it take to turn exercise into routine?
How long it takes to make exercise a habit (Photo: Freepik)
To form a lasting habit of exercising, it usually takes anywhere from a few weeks to several months. The timeframe depends on workout consistency, motivation, and individual factors.
Verywell Health shares guidance on habit formation.
How long it takes to form a habit
Exercising regularly can be challenging because workouts require time, and many people can only fit them in during mornings or evenings.
Turning exercise into a truly established habit can take over six months.
A 2015 study published in the Journal of Behavioral Medicine found that working out four times a week for at least six weeks shows the beginnings of a habit. This is the minimum requirement to develop an exercise routine.
Why forming a habit can be difficult
Many people struggle to exercise consistently because initial motivation often comes from wanting to lose weight or gain muscle. Visible results may take weeks or months, making it easy to lose motivation.
Another common reason for failure is lack of rest. Recovery is as important as exercise itself; without proper rest, there’s a higher risk of injury or overtraining, which can derail your routine entirely.
Tips to make exercise a habit
Long-term goals are often too ambitious, causing people to give up. Here are four tips to help make workouts a regular habit:
Start small
Begin with short sessions and gradually increase intensity. Schedule exercise every other day, even if it’s just 10 minutes.
Keep it simple
Your initial workout routine should be easy to follow and remember. Simple programs are more likely to stick.
Set two-week goals
Focus on achievable short-term targets every two weeks. Be patient and maintain consistency until you reach them.
Don’t focus on the end result
Avoid obsessing over how your body will look or feel after completing a program. Instead, celebrate small victories, like climbing stairs more easily or feeling more flexible during the day.
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