How to Build a Consistent Exercise Habit

Many people are enthusiastic about starting to exercise but stop after a few weeks. Yet the benefits of physical activity for the heart, muscles, bones, and body weight are felt most when it is done consistently. The World Health Organization recommends that adults do at least 150 minutes of moderate-intensity physical activity per week.

The first key is to start with realistic goals. You don’t need to exercise for a long time right away; simply start with 10 to 15 minutes of brisk walking every day, then gradually increase the duration. Choose a type of exercise you enjoy so it doesn’t feel like a burden.

Schedule exercise like an important appointment, for example every morning before work. Inviting friends or family can also boost your motivation. Track your progress and give yourself small rewards when you reach your goals. If you miss a session now and then, pick up again the next day without feeling like you’ve failed.

If you have a chronic illness or haven’t exercised in a long time, consult a doctor first to determine the safe type and intensity of exercise.