Without a doubt the exercise It is one of the key pieces of a healthy lifestyle, along with a balanced diet; However, it is usually a habit that many people find difficult to incorporate into their daily lives.
And while in the past science and medicine used to talk about “willpower” as a vital tool, current theories that question the idea that willpower self-control is the key element and they aim more to point out that creating a habit plays a more crucial role than just the call willpower.
And the will is based on making conscious decisions, such as deciding to go to the gym or avoiding the temptation to eat sweets, which requires reflection and the use of mental resources to evaluate those decisions.
Habits, on the other hand, operate automatically, freeing us from the need to deliberate or decide, as happens with routine actions like brushing your teeth or bathing, which we simply carry out.
During a study designed to delve deeper into the theory that what it takes to implement this habit in your life is willpower, scientists conducted five experiments to evaluate whether habits can promote or hinder the goal achievement, especially when the will falters, as happens in times of stress.
The findings indicated that individuals with previously established habits, whether positive or negative, tended to follow them automatically facing the lack of mental capacity to make decisions.
Regarding motivation, this factor turns out to be less reliable for behavioral change due to its fleeting nature. Although the motivation and will are intrinsically connected, there are significant distinctions between them.
While the will refers to the ability to resist temptations or overcome obstacles to achieve a goal, motivation acts as a engine, whether internal or external, which directs us towards our objectives.
This engine It could be the company of a friend during exercise, tracking physical progress, or rewards and penalties set by us or others.
To make exercise a habit and maintain a regular physical activity routine, it is recommended to follow these tips:
1. Set realistic goals: Start with achievable goals that you can gradually increase as your fitness improves. This will help you stay motivated and avoid frustration.
2. Find an activity you enjoy: The key to making exercise a habit is to enjoy the activity you choose. Experiment with different types of exercise until you find one or several that you really like.
3. Create a routine: Designate a specific time of day for your physical activity and try to maintain it. Exercising at the same time every day helps develop a sustainable routine.
4. Make it social: Find an exercise buddy or join a group or class. This not only makes the activity more fun but also adds an element of commitment.
5. Establish a dedicated space: If possible, create an area in your home dedicated to exercise. Having a dedicated space can help your mind adapt more quickly to exercise mode.
5. Record your progress: Keeping track of your activities, whether in an app, a fitness journal, or on social media, can give you a sense of accomplishment and motivate you to keep going.
6. Integrate physical activity into your daily life: In addition to your scheduled exercise sessions, look for opportunities to move more during the day, such as taking stairs instead of taking the elevator or walking to run errands.
7. Reward yourself: Set rewards for reaching your goals, but try not to make them counterproductive (like unhealthy foods). It can be things like a new piece of exercise clothing or a movie you want to watch.
8. Be flexible: If you miss a day of exercise, don’t be discouraged. The key is to be consistent in general, not perfect every day.
9. Consult a professional: If possible, working with a personal trainer or physical therapist can provide you with an exercise plan tailored to your specific needs and goals.
Making exercise a habit takes time and patience. Be kind to yourself in the process and remember that every small step counts. Consistency is more important than intensity at the beginning.
Over time, studies show that exercise will become a natural and rewarding part of your daily routine.
