Why do some people start an exercise program only to quit? The statistics are sobering. Around 50% of people who start an exercise program quit within 3 to 6 months. Many of these folks had good intentions and initially give it a whirl only to stop a few weeks later. Most people blame their lack of staying power to a lack of time. Yet, we know you don’t have to spend an hour or more daily to enjoy the benefits of exercise. With workouts like high-intensity interval training, you can get substantial benefits in as little as 10 minutes of intense exercise. So, time shouldn’t be an excuse – not these days.
More often, the problem is a lack of motivation. You come home tired from work and just want to sink into a comfy chair and unwind. Sounds familiar? So, what’s the secret to prying yourself out of that chair and into action? A study published in the journal Health Psychology, shows regular exercisers are consistent because they turn exercise into a kind of habit called an instigation habit. Instigate essentially means to “incite to action.” Successful exercisers train their body to react to a cue that gets them up and going. In response to this cue or instigator they’re up and off the couch and ready to exercise.
What is an Instigation Habit?
An instigation habit makes use of a cue, like the alarm clock going off or seeing your exercise shoes by the side of the bed. This cue, in turn, leads to the execution of a particular habit or plan of action. For example, when the alarm clock goes off, you automatically put on your exercise clothes and head to your exercise space. The reason instigation habits are so effective is they trigger action before you have time to lay in bed and think about the reasons why you can’t exercise this morning. The more automatic the process, the more likely you’ll follow through.
How effective is an instigation habit? In a study, researchers determined how strongly a group of 123 young adults used instigation habits as signals to start exercising and how effective this method was relative to other methods. Compared to other approaches, the instigation habit was a clear winner. It was the factor that best determined whether the participants exercised long-term or ended up skipping sessions or giving up the habit.
What does this study tell us? The best approach for making your exercise habit “sticky” is to have a cue that propels you into action. If you exercise in the morning, reach for your exercise clothes automatically once you hear the alarm clock go off. If you exercise after work, lay your exercise clothes out so you can see them when you walk in the door. In these cases, the alarm clock and exercise clothes are cues that trigger automatic action.
To make exercise more automatic, pick something, like an alarm clock, to serve as a cue. When the alarm clock goes off, reach for your exercise clothes. It won’t be automatic in the beginning. In fact, it may take several weeks or a month or two for the cue to automatically trigger an action, but it will come in time. The beauty of this method is it requires little thought on your part and helps make the habit stick. An instigation habit will make you more consistent and that’s the key to getting results.
Other Ways to Reinforce the Exercise Habit
Even when exercise becomes automatic, you still need a plan. Set larger goals but break them down into smaller, specific, bite-sized goals you can easily track. Then, track them consistently. Keep a fitness journal where you document your workouts, your mood, what you eat, how you felt etc. Doing this will help you monitor for overtraining and it will let you see if you’re moving forward or staying stagnant. Being able to check off a workout is rewarding in and of itself as it’s reinforcement for following through.
Be realistic about what you undertake. If you only have 20 minutes to spare for a workout, make your workout fit into that schedule. If you try to take on more than you have time for, you’re setting yourself up for failure and discouragement. Remember, a 20-minute HIIT workout can be as effective or more effective than a slower paced 45-minute workout. But, make sure you’re including strength training in your routine as well.
Add Some Variety
Don’t get stuck in a rut with your training. Boredom is the enemy of motivation. Switch your workouts up regularly and make sure you’re cross-training. Variety reduces the risk of injury, helps maximize your fitness capabilities in more than one area, and keeps your workouts stimulating and fun. With so many ways to work out, there’s no need to ever become bored with your workouts. Make sure you’re including high-intensity interval training as you can get fitness benefits in the shortest time possible.
When you strength train, vary the approach you take. If you usually use dumbbells, grab a barbell and do the same exercises. Keep resistance bands on hand and grab those for more variety. The benefit of resistance bands is they work your muscles in all directions. You aren’t restricted to one direction by gravity, as you are with barbells and dumbbells. Plus, they hold constant tension on the muscles, making the exercises more challenging. Don’t forget about bodyweight exercises too. You can get a full body workout using your own body weight.
The Bottom Line
Hopefully, you wake up each morning with a burning desire to move your body! But, for most of us, that’s not always the case. Make sure you have a cue that propels you into action without thinking about it and keeps your workouts stimulating and varied. Doing this will make it more likely that you’ll stick with it and enjoy the many health and fitness benefits that exercise offers.
References:
Time.com. “Here’s the Best Way to Make Your Exercise Habit Stick”
Health Psychol. 2016 Jan;35(1):69-77.
Active.com. “A Lifestyle Choice: Getting Fit”
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