Developing healthy exercise habits

Provided by Exercise Right

Many of us acknowledge the benefits of regular exercise yet struggle to incorporate it into our lives. Despite numerous campaigns by health organisations like the World Health Organisation and the Australian Government, approximately 85% of people fail to meet physical activity recommendations. Knowledge alone does not motivate us to exercise, and various factors make it challenging to establish a regular exercise routine.

At Monash University’s BrainPark, a team of experts, including exercise physiologists, psychologists, and clinical neuroscientists, understand that adopting exercise as a lifestyle choice is a personal and complex process. Drawing from behavioural research and practical experience, BrainPark offers valuable tips to empower individuals in their physical activity journey, going beyond the physical aspects to promote mental reflections.

Brainpark’s Top Tips for Regular Exercise

1. Reflect on your WHY: Understanding your core purpose, goals, and ambitions regarding physical activity is crucial. Your relationship with exercise can extend beyond mere frequency. For example, you might exercise to be a role model for your family, improve your mood and stress management, enhance cognitive abilities, or experience greater physical and mental vitality. Before deciding on specific exercises, identify your WHY. Regularly reflect on it, write it down, or find an image that symbolises it as a daily inspiration and reminder. Your WHY will serve as a motivational touchstone to overcome common barriers to exercise.
2. Reflect on your WHAT: When starting your journey toward an active lifestyle, prioritise activities that are sustainable. The key factor in choosing exercise is finding something you can do regularly and enjoy. This may involve a combination of activities. Consider what exercise ingredients have worked for you in the past and what hasn’t. For example, if you enjoy socialising, pair it with exercise by walking with a friend or initiating a jogging challenge with a neighbour. If your job keeps you busy, schedule exercise on your least hectic days, such as weekends. If accessing a gym is challenging, opt for regular walks or runs, which are accessible and require minimal financial investment.
3. Make small, easy changes: Incorporating exercise into your existing lifestyle is more likely to lead to regularity than making drastic changes. Start with manageable adjustments and gradually increase your activity level over time. For instance, increasing exercise frequency over several months is more sustainable and rewarding than attempting to go from zero days per week to seven and then quitting due to an inability to maintain that intensity.
4. Be patient: Focus on consistency, not perfection. Exercising “imperfectly” for decades far outweighs sporadic periods of “perfect” exercise. Building a physically active lifestyle is a long-term endeavour. The health benefits of regular exercise are significant compared to infrequent, intense workouts. If faced with a choice between a 30-minute walk after dinner on weekdays or an occasional intense gym session, prioritise consistency by choosing the walk.
5. Embrace adaptability: There will always be reasons to skip exercise—fatigue, weather conditions, time constraints, etc. Having pre-prepared plans to navigate these obstacles increases the likelihood of staying active. Create and reflect on “if-then” plans. For example, if you’re tired, opt for a walk instead of a jog (adjusting intensity or duration). If it’s raining and your outdoor activity is cancelled, switch to a yoga class (altering the exercise environment). If you’re short on time, choose a 15-minute online session instead of a 30-minute one (committing to a time that suits your availability).
6. Seek professional guidance: If you’re unsure about the best exercise strategy for you, consult a local exercise professional. While there may be initial out-of-pocket expenses, their guidance can significantly enhance your self-management skills in the long term.