STRATEGIES TO BE A BETTER EXERCISER
Experts recommend at least 150 minutes/week of aerobic exercise + 2x/week of strength training. So what separates those who make it a habit from those who struggle to stick with it?
What if we could unlock the secrets of people who never skip a workout? What if we could figure out what makes consistent exercisers tick?
Well, new research has done just that! Read on…
New research set out to identify key factors that help adults maintain physical activity over the long term. They analyzed 68 research studies from 14 countries and here’s what they found…
E.X.E.R.C.I.S.E.
An acronym for the 8 strategies of successful, consistent exercisers…
Choose activities you love so movement feels fun, not forced. The more enjoyable it is, the more likely you’ll stick with it.
X – eXpect Benefits
Remind yourself how exercise boosts energy, mood, and overall health. Recognizing the benefits keeps motivation high.
E – Establish a Schedule
Put it in your calendar like any important appointment. Make it a non-negotiable to remove the decision fatigue.
R – Record Progress
Track progress with steps, streaks, or strength improvements. Seeing progress reinforces the habit.
C – Create a Back-Up Plan
Have alternatives for bad weather, busy schedules, or unexpected obstacles. Flexibility prevents falling off track.
I – Identify as an Active Person
See yourself as someone who moves regularly—it’s part of your lifestyle. Reinforcing this identity makes exercise second nature.
S – Stay Accountable
Find a workout buddy, group class, or trainer for motivation. Knowing someone expects you to show up keeps you committed.
E – Embrace Consistency Over Perfection
Every bit of movement counts, even if it’s small! If you can’t fit in a full session, just move in any way you can.
Test out these strategies to make consistent exercise feel easier, more natural, and most importantly… fun!
xx DJB
