Starting a Routine

by Molly Rausch, MS ATC, CPT

Hello everyone! This week’s “Fitness Tip of the Week” is about getting into a fitness routine. Whether it’s a New Year’s resolution, special event, or just a new goal for you, starting a new fitness routine is not an easy task. It’s so hard, in fact, that most people end up giving up after only three weeks. A timeframe of weeks is not enough time to develop those new habits or to reach many of our desired goals. We all need to be patient and give ourselves more time to get into the habit of a new routine. How much more time? Well, on average, it takes a little more than 2 months for a new habit to set in.

In order to develop a new fitness habit, we need to understand the parts of a habit. The first part is what triggers the action we want, also known as the cue. When getting into a fitness routine, this can easily be time of day. Keeping your workouts at a consistent time each day helps that time of day become a cue for that new habit. The second part to a habit is the routine or action itself (actually starting your workout). The last part of a habit is the best part, the reward! This can be a feeling, seeing results, reaching the actual goal, or a combination of all three.

Tips on Starting a Fitness Routine:

Okay. You know how long it may take to make a new routine a habit and the parts of developing a habit, but how do you actually do it? How do you stay on track and stay consistent to see results? Here is a guideline on how to do that:

• Step 1: Break it down
  • Start small with one change at a time. Your car can’t go from 0 to 80 mph instantly and neither can you. Come up with your main goal and break it down into smaller, more manageable, short-term goals. You will build in little stepping stones to take you along your journey, which will make you more successful long-term. This feeds right in to step 2…
• Step 2: Try and associate working out with pleasure
  • Set small goals that, when you accomplish them, you reward yourself for. Maybe you get your nails done or buy a cute, new workout top. Do something for you that will make you want to keep pushing forward to succeed. Be kind to yourself. It’s okay to treat yourself for accomplishing a goal!
  • Put things into your workout routine that you enjoy doing. If you hate cardio but love dancing, do Zumba for your cardio! Find what you love and get creative with how to incorporate it into your routine.
• Step 3: Expect Setbacks
  • The road to success is not going to be completely smooth. We have all heard the phrase “plan for the worst, hope for the best.” Stay hopeful and motivated that you will reach your goals, but plan for plateaus and setbacks. Have a plan or seek help when they happen to keep you on track.
• Step 4: Actually Plan!
  • You have your long-term and short-term goals, activities you love to keep you motivated, and are prepared for obstacles. Now, you need to actually plan when you are implementing your new routine. If your schedule allows, workout at the same time everyday so that time of day becomes a cue.
  • Plan your week out. Pack or set out your workout clothes the night before. Plan out classes you will take. Figure out what you are doing each day to avoid the excuse of not knowing what to do.
  • Use the buddy system. Having someone waiting for you is more motivation to get to the gym and complete your workout. Whether it’s a friend or personal trainer, have someone help you stay accountable. It’s a lot harder to say “naw, I’m too tired. I don’t think I am going to make it today” when someone is already there waiting for you.

If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or comment below!