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15 Tips to Restart the Exercise Habit
It’s okay, you can finally admit it. It’s been two months since you’ve seen the inside of the gym. Getting sick, family crisis, overtime1 at work and school papers that needed to get finished all kept you for exercising. Now, the question is: how do you start again?
Once you have an exercise habit, it becomes automatic. You just go to the gym, there is no force involved. But after a month, two months or possibly a year off, it can be hard to get started again. Here are some tips to climb back on that treadmill2 after you’ve fallen off.
1. Don’t Break the Habit - The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This may be advice a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.
2. Reward Showing Up - Woody Allen once said that, “Half of life is showing up.” I’d argue that 90% of making a habit is just making the effort to get there. You can worry about your weight, amount of laps you run or the amount you can bench press later.
3. Commit for Thirty Days - Make a commitment to go every day (even just for 20 minutes) for one month. This will solidify3 the exercise habit. By making a commitment you also take pressure off yourself in the first weeks back of deciding whether to go.
4. Make it Fun - If you don’t enjoy yourself at the gym, it is going to be hard to keep it a habit. There are thousands of ways you can move your body and exercise, so don’t give up if you’ve decided4 lifting weights or doing crunches5 isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.
5. Schedule During Quiet Hours - Don’t put exercise time in a place where it will easily be pushed aside by something more important. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.
6. Get a Buddy6 - Grab a friend to join you. Having a social aspect to exercising can boost your commitment to the exercise habit.
7. X Your Calendar - One person I know has the habit of drawing a red “X” through any day on the calendar he goes to the gym. The benefit of this is it quickly shows how long it has been since you’ve gone to the gym. Keeping a steady amount of X’s on your calendar is an easy way to motivate yourself.
8. Enjoyment7 Before Effort - After you finish any work out, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going to the gym.
9. Create a Ritual - Your workout routine should become so ingrained that it becomes a ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times are completely random8, it will be harder to benefit from the momentum9 of a ritual.
10. Stress Relief - What do you do when your stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphin which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain10 the habit even after a leave of absence.
11. Measure Fitness - Weight isn’t always the best number to track. Increase in muscle can offset11 decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording12 simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.
12. Habits First, Equipment Later - Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.
13. Isolate13 Your Weakness - If falling off the exercise wagon14 is a common occurrence for you, find out why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-conscious at the gym? Is it a lack of fitness know-how15? As soon as you can isolate your weakness, you can make steps to improve the situation.
14. Start Small - Trying to run fifteen miles your first workout isn’t a good way to build a habit. Work below your capacity for the first few weeks to build the habit. Otherwise you might scare yourself off after a brutal16 workout.
15. Go for Yourself, Not to Impress - Going to the gym with the only goal of looking great is like starting a business with only the goal to make money. The effort can’t justify17 the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.
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overtime
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| adj.超时的，加班的；adv.加班地 | |
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treadmill
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| n.踏车；单调的工作 | |
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solidify
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| v.(使)凝固，(使)固化，(使)团结 | |
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decided
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| adj.决定了的，坚决的；明显的，明确的 | |
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crunches
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| n.（突发的）不足( crunch的名词复数 )；需要做出重要决策的困难时刻；紧要关头；嘎吱的响声v.嘎吱嘎吱地咬嚼( crunch的第三人称单数 )；嘎吱作响；（快速大量地）处理信息；数字捣弄 | |
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buddy
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| n.（美口）密友，伙伴 | |
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enjoyment
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| n.乐趣；享有；享用 | |
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random
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| adj.随机的；任意的；n.偶然的(或随便的)行动 | |
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momentum
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| n.动力，冲力，势头；动量 | |
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regain
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| vt.重新获得，收复，恢复 | |
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offset
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| n.分支，补偿；v.抵消，补偿 | |
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recording
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| n.录音，记录 | |
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isolate
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| vt.使孤立，隔离 | |
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wagon
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| n.四轮马车，手推车，面包车；无盖运货列车 | |
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know-how
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| n.知识；技术；诀窍 | |
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brutal
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| adj.残忍的，野蛮的，不讲理的 | |
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justify
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| vt.证明…正当(或有理)，为…辩护 | |
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