7 Ways to Develop a Healthy Exercise Habit That Boosts Your Mental Health

1. Start Exercising Even If It’s Not That Easy

The truth is that developing a healthy exercise habit isn’t easy. You’re not going to become addicted overnight and start popping into your local gym five times per week — even if you want to.

The key is starting small: even if it means going for a walk around your neighborhood, it will help you build momentum as time goes on. There are plenty of ways to develop an exercise habit that helps boost your mental health;

Find one that works for you and stick with it! Also, read How To Form New Habits If You Fail At Exercising Or Being More Productive. You don’t have to work out for hours or even leave your house — just start slowly and build up. Try walking for 15 minutes at a time, three times a week.

Increase it by 5 minutes each week until you reach 30 minutes, then increase it by 5 minutes again every 2 weeks until you hit 45–60 minutes, and finally stick with that level for at least 3 months before increasing again.

It can be difficult, or even painful, to get started with a new exercise program — especially if you’re not used to exercising regularly. But it’s important to push through and get yourself moving even if it doesn’t come naturally at first.

In fact, one study published in Psychology of Sport and Exercise suggests that individuals who are used to being active tend to do better when they exercise even when they don’t feel like doing so.

2. Create A Daily Routine For Yourself

There are many factors that influence how easy it is for you to get your body moving. Some people find exercise easier than others. Perhaps you grew up in an active family and have been an athlete your whole life;

Maybe you’re naturally comfortable with physical activity. Or maybe — like most of us — your upbringing was less than athletic, and exercise isn’t necessarily something that comes easily.

Regardless of where you fall on that spectrum, developing a workout habit is as much about understanding what does work for you as it is about overcoming preconceived notions about what doesn’t or couldn’t ever possibly work for you.

If you want to establish an exercise habit, it’s important that you create a daily routine for yourself. This doesn’t mean having an overly busy schedule; instead, aim for working in 30 minutes of exercise every day.

You could work out at lunchtime or after work — the key is making sure you keep up with your workout schedule every day. By sticking with it for long enough, you should develop more discipline and be more likely to stick with it even after your initial burst of motivation fades away.

If you’re looking for more tips and tools to help you develop a healthy exercise habit, then I’ve got just what you need. My company released an ebook on How To Start Exercising — 7 Proven Steps To Get You Started.

It covers everything from how much time you should spend exercising, to different exercises and benefits of each one.

3. Identify The Reasons Why You Need To Be Active

Sometimes it’s hard to get motivated. There are so many demands on our time, and exercise often doesn’t seem like an urgent priority. But when you remind yourself of just how beneficial exercise is for your mind and body, you’ll be less likely to skip workouts.

Before you start exercising regularly, write down all of your reasons for making it a priority (perhaps even using them as post-it notes on your bedroom mirror or refrigerator). Use these reminders as motivation when you need it.

Losing weight, improving overall health, and boosting mental health are just some of your reasons for being active. You might want to add in losing belly fat, reducing stress or increasing your self-confidence.

Many different people come up with their own reasons why they should exercise regularly. Identify what you want out of exercising and keep these goals in mind when deciding whether or not you’re going to do it today.

When you are writing your business plan, it’s critical that you define why your company is needed in the marketplace. It’s not enough just to say Because people need X product or service.

You need to back up that statement with reasons why customers will find it beneficial or even necessary for them to buy from you rather than from another company.

4. Have Fun When Exercising!

The reality is that exercise can be boring. We all know that it’s good for us, but sometimes people just don’t want to do it. The trick? Find a form of exercise you enjoy.

Exercise doesn’t have to be something awful that you make yourself do so that you get your endorphins going and make your heart happy (although those things are true). If you find something fun, then maybe you won’t mind doing it for 30 minutes or an hour each day.

Make time for yourself and try out different activities until you find something fun enough that helps get your mood up even when you’re exhausted from work or school.

If you are bored when you exercise, chances are, you won’t stick with it. If your idea of fun doesn’t involve an elliptical machine or a StairMaster, don’t worry!

Whether it’s walking around your neighborhood, hitting balls at a batting cage or taking Zumba classes with friends, there are endless ways to get your sweat on in fun and new ways.

Exercising should be an enjoyable experience. While working out may not seem like fun, it doesn’t have to be boring either. Do some research and learn about different types of exercise and fitness classes that appeal to you.

If running isn’t your thing, try pilates or yoga instead! When you find something that excites you, it will become more fun and easier to stick with it. Always remember that staying active can benefit both your mind and body!

5. Get Support From Friends And Family

Physical activity, or lack thereof, can affect our mental health in several ways. Regular exercise boosts mood and helps us sleep better.

Additionally, exercise has been shown to reduce stress and anxiety by calming our sympathetic nervous system down and increasing serotonin levels.

The feel-good hormone helps keep our minds at ease. By writing down your daily activities — even just ten minutes of walking — you’ll be more aware of how much activity you get each day. If necessary, adjust your schedule so you spend more time doing physical activities;

Even small tweaks can lead to improvements in overall well-being. Incorporating some form of movement into your daily routine is an essential step for achieving better mental health.

Having support from others makes it easier to stick with your exercise routine and achieve your goals. Friends and family can be excellent sources of motivation, inspiration, accountability, and advice.

Tap into their support! Be honest about your goal and where you are with it. Ask them if they’ll commit to supporting you in reaching that goal. Not only will they help you stay on track but they’re friends worth keeping.

Then they’ll likely start incorporating healthy habits of their own along with you! Enlisting support from family and friends is an easy way to make sure you stay accountable for your goal.

When it comes time to work out, ask them if they’d like to join you — or at least agree that they’ll call you out if you decide not to hit the gym or head outside for a run. Another option?

6. Track Your Progress

Most people recognize that exercise is good for their bodies, but they often don’t realize that it’s also incredibly beneficial for their mental health. In fact, many people report an improvement in symptoms of depression and anxiety when they begin to exercise regularly.

One way you can keep yourself on track with your exercise routine is by keeping track of your progress! If you use a fitness tracker like Fitbit or Jawbone Up, then consider setting goals around how many steps you want to walk each day or how many miles you want to run.

You could even set up reminders — many apps allow you to set notifications based on time and location so that each time you head out for a run, an alert will remind you!

Many of us don’t keep track of our physical activity. Studies show that people who regularly record their workouts are more likely to exercise consistently over time. Create your own workout journal or use an app like Fitocracy to stay on top of your physical fitness goals.

To develop a healthy exercise habit, you first need to get an idea of how much activity you’re currently doing. Start by making note of your daily movements: How many times do you get up from your desk?

How far did you walk? How many flights of stairs did you climb? Then, add in any physical activity. Did you play tennis with friends? Did you go for a run around your neighborhood?

7. Celebrate Every Milestone

Celebrating your progress is just as important as celebrating your successes. When we feel good about our past accomplishments, it helps us stay focused on what’s important (you know, like getting healthy and happy!).

Plus, research shows that people who celebrate their achievements are more likely to achieve success in future endeavors. So keep track of how you’re doing — and use a rewards system for yourself!

It might be something simple like I’ll buy myself an ice cream cone when I make it through my third workout or I’ll go get that manicure I want if I stick with my diet for three weeks.

Use these to your advantage! You can even create rewards systems with friends if you have someone else checking in on you. You’re here — you started exercising! Now, celebrate. Every time you reach a new milestone in your workout routine.

Whether it’s something as simple as going twice or three times per week, take time to pat yourself on the back. Think of it as an achievement and give yourself some credit — after all, it’s not easy to develop new habits, especially when they involve physical activity.

When you make small victories part of your daily routine, you’re more likely to stick with them. Plus, when you look back at your journey, those milestones can give you an extra dose of motivation.

As well as provide proof that you’re making progress. If exercise is something new for you and doesn’t come naturally, try setting mini-goals to help get yourself in gear.