Turn Resolutions into Results: Build Habits That Keep You Active
Staying active is one of the best things you can do for your physical and mental health. However, building a consistent routine of physical activity can be challenging. The key to long-term success lies in forming habits—small, sustainable changes that become an automatic part of your daily life. In this article, we’ll explore how habits are formed and how they can help you become more active, with practical tips to get you started.
What is a Habit?
Habits are behaviours that we perform automatically in response to specific cues. They are formed through repetition and reinforcement, creating a loop that consists of three key components:
- Cue: A trigger that initiates the behaviour.
- Routine: The behaviour itself.
- Reward: A positive outcome that reinforces the behaviour.
For example, setting your workout clothes out the night before (cue) can prompt you to exercise in the morning (routine), and the sense of accomplishment you feel afterward (reward) encourages you to repeat the process.
Why Habits Matter for Physical Activity
Physical activity often requires motivation and effort, especially when starting out. By turning exercise into a habit, you reduce the mental resistance and make it easier to stay consistent. Over time, your brain begins to associate the cue with the activity, and it becomes a natural part of your day.
The start of a new year is a popular time to set resolutions, especially those related to health and fitness. However, many resolutions fizzle out within weeks because they rely too heavily on motivation rather than habit formation. By focusing on creating habits instead of lofty, vague goals, you can make your resolutions stick.
For example, instead of resolving to “get fit,” you can aim to “walk for 10 minutes every morning after breakfast.” This approach ties your resolution to a specific cue (breakfast) and keeps the goal manageable, which increases the likelihood of success.
Steps to Forming Active Habits
- Start Small: Begin with achievable goals. Instead of committing to an hour-long workout, start with a 10-minute walk. Small successes build momentum.
- Choose a Trigger: Link your new habit to an existing routine. For instance, you might decide to take a short walk after lunch.
- Plan Ahead: Eliminate barriers by preparing in advance. Pack your gym bag the night before or plan your route for a lunchtime walk.
- Be Consistent: Try to perform the activity at the same time and place each day. Consistency helps reinforce the habit loop.
- Reward Yourself: Celebrate your progress. Rewards can be intrinsic (like the joy of feeling energized) or extrinsic (like treating yourself to a favourite healthy snack).
- Track Your Progress: Using an app to record your activities can be highly motivating to see your exercise streak grow.
- Stay Flexible: Life happens, and missing a day is okay. What matters is getting back on track and maintaining your commitment over the long term.
How Physiotherapists Can Help
If you’re struggling to get active due to pain, injury, or lack of motivation, a physiotherapist can provide guidance tailored to your needs. They can design a personalized exercise program, address physical capacity, and offer strategies to build sustainable habits. Beyond this, physiotherapists serve as motivators, helping you set realistic goals and providing the encouragement needed to keep you on track. Their expertise ensures that every step of your journey to better health is supported and optimised for success.
Final Thoughts
Forming habits takes time and effort, but the rewards are worth it. By starting small, staying consistent, and seeking support when needed, you can build an active lifestyle that enhances your quality of life. Remember, every step counts, and progress is more important than perfection. Begin today and let your journey to better health become a habit that lasts a lifetime.