Nearly half of adults (46%) are eager to exercise more in 2024, according to a new study by an AI-powered personal trainer Zing Coach. Yet, 1 in 5 will abandon their habit by the end of March, and 1 in 10 – by the end of January. So how do you stick to your exercise routine?
Walter Gjergja, 32nd-generation Shaolin monk, co-founder, and Chief Wellness Officer at AI-powered personal trainer Zing Coach explains how to stick to an exercise routine
How to start working out — and not abandon the habit in a month
1. Embrace micro-workouts: Instead of committing to long gym sessions, start with short bursts of exercise throughout your day. Do a few squats while waiting for your coffee to brew, or some push-ups during TV commercials. These small bursts add up and make exercise feel less overwhelming.
2. Focus on your heart rate: The heart does not understand what type of training you are doing. As long as it’s working hard, the body is in a state of training. That’s why you don’t need to do heavy exercises at first. Light trainings or walking are enough, as long as your heart rate is up
3. Gamify your workouts: Use apps or fitness trackers that turn workouts into games or challenges. Compete with friends, earn rewards, or unlock achievements for completing specific exercises or hitting milestones. This can add a fun element and keep you motivated.
4. Create a workout sanctuary: Designate a specific area in your home as your workout space. Having a dedicated space can mentally prepare you for exercise and make it more enticing. Personalize it with motivational quotes, your favorite music, or workout gear.
5. Use unconventional equipment: Incorporate household items as exercise equipment. For instance, use a sturdy chair for step-ups or tricep dips, fill water bottles as weights, or use a backpack filled with books for added resistance during workouts.
6. Schedule active social gatherings: Plan activities with friends or family that involve movement, like hiking, playing a sport, or taking a dance class together. This not only keeps you active but also strengthens your social bonds.
7. Set unconventional goals: Rather than focusing solely on weight loss or muscle gain, set unique fitness goals. Aim to learn a new yoga pose, improve flexibility enough to touch your toes, or increase your stamina to climb a certain number of flights of stairs without getting winded.
8. Reward yourself creatively: Create a reward system for reaching your workout milestones. Treat yourself to a relaxing massage, a new piece of workout gear, or a guilt-free day of indulgence in your favorite hobby.
9. Practice self-compassion: Understand that setbacks are a natural part of the journey. Don’t be too hard on yourself if you miss a workout or have a less active week. Instead, focus on progress rather than perfection and celebrate your consistency.
