Finding time to exercise is one of the initial steps towards a healthier lifestyle. Once that’s established, it’s crucial to make exercising a regular habit. Many believe it takes 21 days to form a new habit. However, this belief, originating from Dr. Maxwell Maltz’s observation in his 1960 book “Psycho-Cybernetics”, is not necessarily supported by recent research.
Recent studies have demonstrated that while simple behaviors might become habits in a few weeks, more complex ones, like regular gym attendance, might take up to six months or more. Thus, the idea that 21 days is sufficient for all habit formations is a misconception.
Consistency in exercise is influenced by multiple factors, such as work, family responsibilities, and personal health. Overcoming these challenges regularly can be daunting, regardless of how long one has been trying to form the habit. Simpler habits, like handwashing in a hospital, are not equivalent to complex ones, like gym routines. Hence, it’s essential to realize that every habit’s timeline will differ.
For those looking to make exercise a consistent part of their life, there are several strategies:
- Start Small: Begin with achievable steps and focus on exercises you enjoy. Make sure the activities align with your fitness level and fit seamlessly into your daily routine.
- Prioritize Physical Activity: Schedule your workouts in your calendar to emphasize their importance, similar to work assignments or doctor’s appointments.
- Seek Social Support: Having a workout partner or joining group fitness classes can make the process enjoyable and provide motivation.
- Set and Monitor Goals: Short-term, process-oriented goals, along with long-term objectives, can help maintain motivation. It’s beneficial to track progress, either through journals or fitness apps.
- Find Your ‘Why’: Understand the deeper reasons behind your fitness goals. This deeper motivation can provide sustained encouragement.
- Stay Positive: Remember that forming a habit is a journey. Being patient and positive, even during setbacks, is key to long-term success.
Exercise should not just be an activity but a consistent part of one’s life. With the right strategies, it’s achievable.
