Tips for creating an exercise habit?

[glitzy07]

I really dislike exercising.

I have always wanted to get into a good habit, because I know that it is good for me both physically and mentally. And quite honestly, I always feel good after I've done it. But my problem is having the motivation to actually get my butt moving in the first place.

I have very few legitimate excuses for NOT being more active. I have a free gym membership through work. I have access to free classes over my lunch break that a ton of my coworkers go to and encourage me to go to. I do go with them occasionally, but I haven't made it a good habit. There are two classes that I do enjoy, but I still have a hell of a time getting myself to go. I always find an excuse not to. Last night I was all set and telling myself that I was going to run on the treadmill over lunch, but then I didn't have enough for breakfast and was starving by 11am. So instead of going to the gym and grabbing lunch afterward, I got lunch and then didn't feel like running after eating.

Basically, if you've managed to get into a good habit of exercise and activity despite sort of hating it, how did you do it? Any tips for setting myself up for success?

(Another somewhat related issue is that I have a very large chest - I'm currently in the process of getting approval for a breast reduction - and no matter what kind of workout I'm doing, I'm always sore in my back and chest afterward. I do feel like I might enjoy the entire exercise thing after going through the surgery, but maybe I'm just making that up as another excuse.)

[ribollita]

I have to go first thing in the morning. I started working out at 5:30am and it works for me. Lunch I always had too much to do and evening I’m too tired or make excuses. I also like group exercise so have to do that.

[Deleted]

I feel the same way. There is nothing I like about it. I don't like sweating - it feels like it pours from my head and neck. I'm dripping regardless of how low/high impact it is.

I would say try to find something you like and maybe that would help be a motivator, but I also know that the hardest part is forcing myself to just do it. Once I'm doing it I'm over the dread and I can get through it. So maybe promise yourself you'll do 10-15 min and if you're still unmotivated you can stop. I know for me I've never cut a workout short once I've started.

Another thing that sometimes works for me is to set it up as an appointment in my calendar. I live b my planner so having it there forces me to plan my day to include that hour as something I need to complete.

I also have a trainer that comes to the house 1 day/week. She assigns me workouts throughout the week based on what my schedule looks like. Since we figure it out together I really have no excuse not to do it. Plus she'll know if I don't do it, especially if I'm not progressing. I log everything I do in an app and she can see when I've completed my workouts.

[mccallister84]

I’ve only been going for a few weeks so no promises that this will stick but I told myself I was going to go 3-4 times a week - so a manageable amount and on Sunday I plan out when I will go.

Then when it’s time to go and I don’t feel like going, I tell myself I have to go but that I only have to stay for 10 minutes if I’m really miserable. It’s worked so far. I’ve managed to do a half hour workout every single time I haven’t taken a class.

The other thing that gets me going is a class - because I’m not going to slink out early.

[glitzy07]

ribollita I'm super NOT a morning person, but I've tried morning workouts before and was surprised how much I "liked" them. I basically really enjoyed that my workout was done and I didn't have to think about it again. Unfortunately, I'm not able to do that anymore because my H now works earlier than I do so I'm in charge of daycare drop-off and don't get to work early enough (and the gym is at my work).

@psugrad mccallister84 I really like the idea of telling myself I only have to do 10-15 minutes. I'm going to try that for sure!

[downtoearth]

I have been biking for years - and that was mostly as dates/outings with my partner or friends. But that fell off a bit (only like 1 x per week for 3-4 months in the summer) when I had young kids for like 4-5 years. Being out of shape made it harder for me to want to go with friends, but I still went with H.

I have been going for over a year to one yoga class and then to a studio with Barre/Yoga/Pilates for about 4 months and honestly, it was friends at first that had me go there, then knowing the instructors has made it much easier now. It's just relaxing to go and exercise, even if it's hard when I'm there. Knowing my friends will be waiting and wondering if I don't is a big motivator - for all of us. And also b/c we go get beers after. Having social hour after working out 2 days a week helps too.

[winecat]

I'm food motivated so having a weekly cheat meal if I met all my exercise goals worked for me.

Now I'm pretty good with yoga because if I'm not, I'm in pain.

Basically I need external motivators.

[gastro]

Can you ask a coworker if they want to go to whatever class tomorrow? You might feel more accountable for going if you are the one who has asked?
Is it possible to get a trainer for a few times to get yourself a circuit figured out that works for you and to get you in a habit of going?

[wildrice]

The only thing that ever worked for me was signing up for a gym (or in my case, yoga studio) that I felt was a splurge financially and where I could sign up for classes ahead of time. It was a small studio and you were supposedly penalized financially if you cancelled with less than 24 hours notice, so I rarely did cancel once I was signed up (and they were nice about it and never charged me, but I was careful not to cancel often!).

I am lucky if I get in a single workout per week these days, so I get it. My current plan is to start going to my work gym after work at least 3-4 days a week once my H and I stop commuting together (end of June). Like you, I have no good excuse not to go, but I just have really struggled with finding the right timing not to lose motivation. I prefer working out in the AM but with my home gym parking situation (i.e. there is none) and needing to leave for work by 7:30am, I just don't see myself getting up before dawn and driving somewhere that I have to pay for parking in order to work out. Lunch doesn't work for me because I'm a sweaty person and the gym is far enough across campus that I'd waste too much time. So after work is about the only time I can envision it happening.

I think it also helps if you can find something, ANYTHING, that you don't hate. For me I don't mind the elliptical if I can read or watch Netflix. I also don't mind yoga because it feels really good to stretch. I dislike most other things so I just don't even bother trying to do them anymore. I figure if I'm just going to end up skipping a workout because I don't want to lift weights, even though I know I should, then it's not even worth the mental gymnastics around it. I may as well just accept that yoga and the elliptical are healthier than nothing and just do them because I will actually follow through.

I am not working out to lose weight, btw. I definitely need to lose weight but I have also given up on the idea that I'm ever going to come up with some routine that is actually going to make any difference in how I look. I'm truly just working out for heart/joint/general health at this point. My advice may not be that helpful if you have different goals.

[devonpow]

I have to go in the morning. Anything past 10 and it’s too easy to let life/lunch/other plans/excuses get in my way and change my mind. I’m a SAHM so I usually just get dressed in my workout clothes when i get up and exercise after I drop off the kids, but if I have morning meetings or appointments I force myself to get up early and work out before the kids get up. I HATE waking up early so on those days I prep everything before I go to bed and I have been known to sleep on my exercise tights to save 30 seconds of sleep lol.

I also work well with rules and competition. So if there is a challenge of some kind with other people I’ll do it. So maybe set up a challenge with your co workers of going a certain amount of times per month? Those who achieve the goal go out for a celebratory drink or something?

[Mrs.flang]

I love working out in the morning but my schedule no longer allows for that. I've been going at lunch. I feel like it's helped that I know it is the only time possible so I have to make it work, even if I'm busy or just don't feel like it.

I also feel like the hugest motivator for me is to have a specific goal to work toward, not just "get healthy", or "work out more". For me it's running a race, so I have a training plan that I'm following and having the workouts laid out for me really helps, otherwise I think I wouldn't feel as much urgency and it'd be easier to put it off. If running isn't your thing, maybe your goal can be achieving a certain yoga position, or doing however many pullups, or whatever it is. And you could pull together workouts to make a weekly plan to reach that goal.

[onomatopoeia]

May 20, 2019 15:33:44 GMT -5 ribollita said:

I have to go first thing in the morning. I started working out at 5:30am and it works for me. Lunch I always had too much to do and evening I’m too tired or make excuses. I also like group exercise so have to do that.

Exactly.
I also found a smaller fitness club where the classes are small, the instructors are super friendly, and it has a great supportive atmosphere.  When I was younger (I'm 42) I was fine with the big fitness centers, I just wanted to be in and out.  Now I find it helps hold me accountable to have people actually notice when I don't go for a few days lol. So finding the right environment really does help.  


ETA I agree with wildrice, my club is a bit of a splurge but it actually makes me more committed to it.  If I'm spending $105 per month on it, I'd better be taking advantage of it. 

[cattledogkisses]

For me, seeing and feeling the results of consistent exercise is my motivation to keep going. I love that I can hike, or walk around a city all day when we're traveling somewhere and not feel tired. I love feeling strong and confident in my body. And now that I have that, I don't want to lose it.

That's kept me going consistently for over 4 years now.

[goldengirlz]

A few things:

-I also do the “just do 10 minutes” trick and it works REALLY well. I’ll say, “I’m just going to knock out a quick mile” ... but I never stop at a mile. If I really can’t motivate myself to run, I can usually motivate myself to at least walk. Every little bit helps.

-I wear a Fitbit, which I have linked to a calorie counting site. I’m very type A competitive with myself so I’m motivated to get my target 30 active minutes each day. And being able to have a guilt-free treat afterward helps too.

-H and I switch off on gym days. So knowing he’s doing bedtime so I can workout makes me feel accountable. I see it as an opportunity I can’t squander.

[sugarbear]

Another one for working out at the crack of dawn. It feels great to have it "over with" (though I do actually enjoy it). Is there any way you can go to the gym and still get home before your H leaves for work? I'm at the gym by 5:15 and leave the gym by 6:30.

I find my Apple Watch motivating. I like to see how far I've walked, how many calories I've burned, etc.

I love the idea of just getting there and doing 15 minutes. Give yourself permission to leave.

But I will say, at the end of the day, it really boils down to the fact that I just feel better when I exercise. I eat better, I sleep better, I'm less grouchy.

[woodgnome]

I used to hate exercise. HATE it. And then it became a huge part of my life. I subscribe to the “fake it till you make it” mentality aka I forced myself to exercise until it just became something that I did regularly, just like showering and brushing my teeth.

Also, you have to find something that you love. I personally hate yoga so I don’t do it.

And some people can wake up at the crack of down and workout. Not me. If that was my only choice, I would never work out.

You have to find what works for YOU

[amberlyrose]

I have to sign up for classes. If I've already paid for the class and have to then go online and cancel, I feel the guilt trip.

I'm also large chested, so I tend to shy away from boot camp style classes or running, even though I do like some of the workouts. Spinning is easier on all my joints and there is less bounce. I like pilates or barre for the same reason, but classes can be pricey, so I'm trying to find a place still.

DH and I are going to try a rock climbing place nearby that is doing a membership discount for veterans. I used to love that stuff, so I'm hoping it will be a good balance to spin.

[amberlyrose]

May 20, 2019 16:38:34 GMT -5 goldengirlz said:

A few things:

-I also do the “just do 10 minutes” trick and it works REALLY well. I’ll say, “I’m just going to knock out a quick mile” ... but I never stop at a mile. If I really can’t motivate myself to run, I can usually motivate myself to at least walk. Every little bit helps.

I do this too. It sometimes irks DH though if we go work out together. We plan on a 30 minute workout but then I get into it and will go longer. lol. 

[tabithasoren]

I'm starting a new strategy of putting it into my work calendar. This started because the yoga studio I go to automatically adds classes I sign up for into my calendar. So now, I manually add all other workouts for the week. Having a plan works for me because I HATE being late or flaking on things. It feels so official in my calendar.

[acr]

I have to pay a lot of money to motivate myself to commit and go before work.

[Aquatica]

My tip is tracking workouts. I have to hold myself accountable or else I will slack. I've noticed I've been overeating too so I use an app to now track my meals and exercises. To keep myself motivated I track my progress once a week like weight and measurements.

[penguingrrl]

When i first started running money was really really tight. I couldn’t afford a gym and felt hopeless. So I went to a running store and got fitted for good running shoes. The fact of having spent the money we didn’t have on the shoes guilted me into sticking with it. 6 years later and I still hate every minute while I’m doing it, but feel good after having run, and have started getting competitive with myself as far as speed or distance depending on the day and whether I have a race coming up (when a race is near I work on speed and beating my last time, if not I see if I can eke out another mile).

[joenali]

Do something that you actually like. If you hate going to the gym, why go? Or if you hate running, don’t run.

Maybe you take a dance class, or go hiking, take a spin class or bike ride, yoga, Pilates, HIIT class, sign up for a race, go swimming, water aerobics, archery, etc, etc. If you aren’t going to like the activity , it’s going to be hard to stay motivated.

I have to enjoy my exercise or I definitely won’t do it. I also workout with DH on occasion and made a friend at work who also likes to swim. We will meet up every once and awhile and do a swim workout. I also like going to my HIIT class because I get to know people and it’s nice to be social a bit and workout.

[eb777888]

I'm not sure how helpful this is but the first time I was able to stick to an exercise program was in 2007 when I hired a trainer and committed to six months. I was NOT losing that money and that actually got me into the best shape of my life. But that was pre-kids and a DINK lifestyle. However, just getting to the gym is the hardest part for me.

I do Pilates now and I almost never miss it because you get charged if you don't cancel the class within 12 hours, so again, money is a huge motivator. Also, it's just getting there that's hard for me, once I'm there, it's fine.

I also do spin, but I genuinely love it and would do only that if I could but it doesn't change my body, just burns calories but it's something I actually look forward to doing. If you can afford it, I would sign up with a gym that offers a bunch of classes and try everything out and see what you like. I love kickboxing and I never in a million years would have thought I'd like that, so would be missing out on it had I not given it chance.

Obviously, I do better in a group fitness setting. I feel energized and competitive with others around me. Going to the first class is still hard for me when I'm trying something new, but I have to really force myself out of my comfort zone and just commit to "I'm doing this!" and I've never regretted it.

[Roc A Bee]

I started working out consistently one year ago and have lost 97lbs. Honestly the weight loss is a big motivator. But every week I set a goal. Usually 4 days a week, but can be 3 or 5 depending on what’s going on. If I set a goal, it helps. I save something I really want to watch for time on the bike, and I subscribe to an app with videos (Tone It Up) so I can change it up.

The days I really really don’t want to? I put on my shoes and just do it. And I tell myself I have 23 hours a day to do whatever, this will only take one hour. Working out and creating good habits is such a mental challenge. I feel you!

[livinitup]

My motivation is being DONE. There is nothing about GOING to a workout or DOING a workout that gives me great joy ... but I damn near love when I finish a good workout.

I go to a cross fit class at 5:45 AM. It’s ridiculously early but I’m usually up anyway and t gets it overnfor the day. Then I can be DONE and feel like it’s not a constant issue to fit it into my day. I do it 3x a week. Then I do a Sunday swim/bike class (I do like swimming and would rarely go without the pressure of a class).

And I pick goals. That’s really motivating and super important. My first goal was a friendly 5K race. I really wanted to run it without stopping. So, I joined a running group (C25K type) and did the work. Not because I liked the work but because I really wanted to run that race. Last year I register for a triathlon when I had no business thinking I could finish. That scared me enough to keep going to workouts and extra run/swim days. I was so scared of failing, that I got my butt into shape. It worked !

[fumbalina]

I don't like exercise, don't think I ever will. I have tried a few things. However, what keeps me on track with my walks was a daily check-in. I managed to not need that after nine months lol so not even the normal 21 days makes a habit thing. I still walk without that daily check in now though.

[Roc A Bee]

Oh I have kind of a silly suggestion, but it worked for me. In the beginning, I’d send a sweaty selfie to my bff after a workout to stay accountable. If I didn’t send a pic, she’d text me. I do it less often now, but she totally became my accountability buddy and would check on me.

Also I’m posting from the bike right now!

[jeaniebueller]

My motivation is just reminding myself how I never regret going and that I get to eat my calories back. It’s tough to make it a habit.

[mcmel]

I lost 50 pounds by diet alone, but then things started to slow down. I knew I wasn’t going to go to a gym regularly so I started walking 3 laps around my neighborhood. My goal was just a few times a week- nothing crazy. I’ve been able to maintain that goal and it’s helped me shed 20 more pounds. It’s been easy to keep up because it’s 1) an easy goal 2) rewarding to see the scale move the next day.