How To Incorporate Exercise Into Your Daily Routine

Planning a workout routine is not hard. There are literally thousands available, some free, some not so free. For many people, planning a new workout routine isn't hard - it actually tends to be rather enjoyable. In the same way that starting a new job or degree, or moving to a new location can be very exciting, planning your new exercise routine brings that excitement of the "unknown" and starting something new.

One of the biggest struggles people face when trying to form a habit of regular exercise is actually implementing a workout into their daily routine. Implementation is the sticking point for many, many people. Planning is easy. It's the actual execution that takes hard work, dedication, and really tests who you are and what you're made of.

Luckily, there are some strategies you can use, and before you know it, you'll naturally have the desire to run, lift, and be physically active every day.

I've already covered how to overcome the mental barriers and "that voice" which holds you back. Part of getting into an exercise routine is overcoming those barriers. Another part involves the psychology behind forming habits.

At this point, I want you to drop any preconceived notion of how long it takes to break an old bad habit or form a good new habit. The point is NOT to see how quickly you can do so. Our goal is forming long-lasting, life-changing habits. If you're able to do this within two weeks, fantastic! If you're still struggling after 21 days, don't fret - again, the goal here is forming a habit you'll keep up with in the long-term. It is worth the short-term struggle.

If You Feel Overwhelmed, Start Small

Some people can handle working out 6-7 days from the beginning. However, if this is NOT the case for you, start small to avoid burning out or feeling overwhelmed. Per Newton's 1st Law of Motion, a body at rest tends to stay at rest (hey, looks like I DID learn something from physics!) - it will be a struggle at first to get yourself moving. Take a walk around the block when you wake up or get home from work; do a 15-minute bodyweight workout when you wake up. Do this every single day. This is where the other part of Newton's 1st Law comes into play: an object in motion tends to stay in motion. Once you get moving, you'll find it's hard to stop!

Find A Time That Works Best For You

In the beginning, ignore research that tells you this time or that is the best time to run, or lift weights, or whatever. This may come into play much later down the road, but for now, the most important thing is to simply get moving - find the time that works best for you. Work around your schedule and find the best time for you to exercise every day - then set up cues around that time.

Set Up Cues

A cue is simply a reminder that triggers your mind and body towards a certain behavior. Your body has natural, built-in cues, such as your stomach rumbling when you're hungry. Our hunter-gatherer ancestors could rely on the lack of food in the morning as a cue to track down food, but we need different cues to remind us to exercise. This will vary depending on when you work out. It could be something as subtle as placing your gym shoes near your bedroom door to remind you to take a walk in the morning. It can be as blatant as setting a reminder/alarm on your phone that goes off after work before you can make it home and get stuck to the magnet known as the Living Room Couch. I don't want to go into specifics here, because the point is to find a cue that works for you.

Organize The Rest Of Your Day

This is not directly related to exercise, but having a structure to the rest of your day will allow you to incorporate exercise into your daily regimen much easier. Make a to-do list for tomorrow at night before you go to bed. Set aside specific times for certain tasks you repeat each day. This not only helps you stay organized, it also builds natural cues to exercise into your daily routine.

Just Do It

At some point, you just have to stop thinking and take action. Your mind may fight it. You'll start thinking of the other things you could be doing, telling yourself that you're wasting time. This is where the battle is won or lost. Turn off your mind, stop thinking, and just MOVE.

Putting It All Together

Remember, we are NOT looking for short-term solutions or quick-fixes. Forming healthy, long-term habits will give you better and longer-lasting results.

Start off with something you KNOW you can do every day - even something as simple as a 10-minute walk each morning. Establish the foundation and build from there. Incorporate cues to help you remember to exercise and automate the process. Eventually your subconscious will make the process automatic. Not only will you stop struggling to exercise, you'll begin to look forward to doing it every day.