Starting or restarting a routine after time away can be a very challenging endeavor and the hardest part is taking that first step. Committing to make a change and developing new behaviors while saying goodbye to old, unhealthy habits is a process that can and should take time. Studies show it takes on average around 2 months to build a new behavior and can take up to 8 months in some cases.
It is important to understand that building a new routine or habit is not an all or nothing process. You will make mistakes and have moments where you mess up, afterall we are human! The key is finding strategies to get yourself back on track when this happens.Give yourself permission to make mistakes and hold yourself accountable to find your way back when you do. That being said, we have included a couple strategies that will help you get started, and stay on track during your journey.
- Plan Ahead
- By making a grocery list, or scheduling in time for your exercise we are less likely to make impulsive decisions whether that’s choosing the couch over the gym or shopping the shelf foods over fresh produce.
- Find Time to move
- As you plan ahead, you are going to find there will be days you simply don’t have the time to make it to the gym. With that knowledge, set your alarm 10 minutes earlier that day to get outside for a walk or youtube a quick 10 minute bodyweight workout. A little exercise is better than no exercise at all. Once you start incorporating movement into your daily routine, you will be able to add more, more time, repetitions, weight, and more ways to keep moving.
- Share the Support
- It is easier to keep a commitment when someone else holds you accountable. Find a family member, friend, support group to share your goals with that can help you remember why you started when the days seem tough. Everyone wins when we are encouraging one another to lead a healthier life.
- Make it Fun
- Whether it’s trying out a new workout class or grabbing a salad for a picnic in the park with a neighbor, finding enjoyable ways to get moving and be healthier are going to lead to long term habits. If you miss your class or it’s too late for a run, turn on your favorite song and dance for a few minutes! Be creative with your time, the most important thing is that you are developing that habit of showing up
Resources: https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674