Building healthy exercise habits
Building good exercise habits is super important. For many of us, setting our goals can be easy but forming lasting healthy habits that help us reach them can be challenging. Here are 6 top tips to help:
Set small goals
When we start something new, it can be tempting to set one big goal. However, one big goal can feel overwhelming and doesn’t necessarily set us up for success. To help make your goal feel more achievable, split it into bitesize ‘mini’ goals that are more manageable which you can work towards over shorter periods of time. If your goal is to do some yoga every morning, ‘mini’ goals could look like stretching for a few minutes every morning for the first week, choosing a yoga flow/video you are going to follow, then committing to doing that yoga flow one morning per week, before gradually building up to more days each week until you eventually reach your goal of yoga every morning. Working through smaller goals or steps will also help you to recognise the progress you are making along the way.
Plan ahead
When it comes to planning when you’re going to exercise, think about which moments in your day or week are likely to suit you best, based on your other commitments like schoolwork or seeing friends and family. If you like waking up early, an activity in the morning might be best for you. If you prefer exercising to wind down after a long day, something in the evening may be better.
A great way to build a healthy habit is to tie it in to an existing habit. Consider whether there are any plans you already have that you could combine with being active. For example, if you’re planning to see a friend, you could suggest going for a walk, learning a new dance routine, trying a new class or visiting a local leisure centre for a swim or a game of squash.
Another way to help build a good exercise habit is having a go-to kit bag ready with everything you need, so that you’re always prepared and can grab it at a moment’s notice if needed. Leave it somewhere visible as a useful reminder. If you have a class or activity planned, aim to pack your kit bag the day before so that it’s ready to go the next day.
Don’t put too much pressure on yourself
Of course, when we are working on building new exercise habits, we want it to be a success. However, establishing a routine can take time whilst you explore what works best for you. Some parts of a new routine may feel easy, while other parts of your journey may feel more challenging, and you may face a few obstacles along the way, as well as experiencing progress. If you find that you need to take a break or make some changes to your plan, that’s ok!
Team up with a friend
Exercising with a friend can help make it feel fun and social. Knowing that you’ll be exercising alongside a friend may also help you feel more motivated as you’ll look forward to seeing them and you can also offer each other support and encouragement. There may also be family members or a trusted adult that you could speak to about your exercise goals who can cheer you on from the sidelines.
Find something you enjoy
Choose activities that you enjoy to help you to look forward to getting active. Focus on your strengths and abilities, and make sure that you plan a variety of activities to help keep your routine fresh and fun. A new routine can also be a great opportunity to check out new and exciting activities you’ve not yet tried – particularly any that look appealing, and you think you might enjoy. Check out our Sport and Exercise page for inspiration and ideas.
Celebrate every success - big or small
Throughout your exercise journey, make sure you take time to reflect on what you’ve enjoyed, what you feel has gone well, and moments along the way that you are proud of, no matter how big or small. You might find it useful to write down these successes so that you can look back on them to remind yourself of the progress you’ve made so far, for some motivation and encouragement.
Good luck – we believe in you!
Start your journey
Ready to get started? Take a look at how Big Sister can help you navigate your journey through exercise and puberty with free resources and information on activities in your area.