Building a consistent exercise habit isn’t just about looking fit — it’s about unlocking a healthier, more energized, and more resilient version of ourselves for life. Regular movement sharpens our mind, strengthens our body, boosts our mood, and protects us against the chronic conditions that hold so many people back as they age. Yet despite knowing the benefits, many of us struggle to stay committed.
In this article, we are going to explore how we can build life-long exercise habits that feel natural, sustainable, and enjoyable. Keep reading to learn how 5 simple keys can lead to lasting transformation.
1. Have a why
This is your inner motivation, your mantra. Why do you want to exercise? Anything works, as long as it is relevant for you specifically. For me, it’s for my future. I want to be healthy and autonomous for as long as possible.
Your mantra may change over time. For example, initially it can be to help with fat loss, but once your goal weight is achieved, then it changes to de-stress. We change over time, as so do our needs.
2. Find a tribe
A tribe can be a workout buddy, a fitness club, a training club or social community. Even if your sport is a solo one, like running, you may find running clubs and events to join.
Personally, when it comes to training, I prefer to train on my own and stick to my goals and my pace. But I know others prefer to train in group as it helps with accountability. And even if I train alone, I do have a running tribe: my local Parkrun community. Attending Parkrun (almost) every Saturday adds structure to my training week, and the people add the much needed social component.
3. Cross-train
Cross-training means doing multiple forms of exercise of fitness modalities. Why cross-train, if you have a preferred sport? Because variety increases motivation, makes you a more balanced and rounded athlete, and helps build in back-up plans, in case a situation or injury forces you to take some time off from your main sport. Bonus, you may find multiple tribes, not only one. Also, it may help you stick to a fitness routine even when you are on the road, and don’t have access to your regular facilities or equipment, or the weather doesn’t allow for outdoor activities.
My life-long, main sport, is running. I started running when I was about 20 years ago, inspired by a friend, and I’ve virtually never stopped ever since, besides the occasional life situation or injury. But even if I consider myself a runner, I’ve always done a few other sports: from dancing, to weight lifting, to yoga, to group classes and gym training in general. Right now, I consider myself a hybrid athlete. I run, walk, lift weights, do Pilates and yoga. Running and walking are my cardio, weights and Pilates help me with strength, and yoga with flexibility/mobility.
4. Listen to your body
Your body feels differently every day, and I think it’s necessary to listen to it. If you are feeling tired and low energy, maybe switch your scheduled run by a brisk walk. If something is achy, let it rest that day or work a different body part.
Usually, our bodies send signs before they break. That’s why, in order to foster long life exercise, we need to listen to the messages. It’s much better to take a voluntary few days break, than overdo it and have to take forced and longer time off. Think about sacrificing short term desires for longer term results.
And what if you are training for a major even, like a Marathon? In that case, you may need to be a little more strict, but you can always shift workouts around or tweak to adjust to how to feel.
Be sure to take days off too, at least one day off per week, and more as needed if your body, or mind, is asking you to do so.
5. Have a back up plan
We have already mentioned back up plans in the last two sections, because it’s very important, again, to listen to our bodies, to exercise in a balanced way, and rest. Adaptability helped animal species to survive over time, and the same principle applies to exercise. Modify, adapt, cross-train, rest, respect your body, stay in the game. Take a longer break if you need to. Don’t be afraid to lose fitness or start from scratch again. You will rarely start fully from zero, as long as you have kept yourself active one way or another.
Conclusion
Exercise is the best medicine of our bodies, minds and souls. In order to take advantage of it, we need to develop long-term, sustainable fitness habits. A little each day goes a long way, specially if that little is varied and done along with others.
This month, I invite you to review your fitness routine and see if there’s room to apply at least one of the five tips covered in this article, so you can make it even better and time-proof. For example:
- Are you a runner that always runs solo? Check your local running store for group runs, or see if you have a local Parkrun even nearby. (Find your tribe)
- Joined a gym but just do cardio classes? Try a Pilates or strength one. (Cross train)
- Are you a yogi that always do physical demanding styles like Vinyasa or Power? Try a more gently style, like Yin or Restorative. (Have a back up plan)
- Are you struggling with motivation? Spend some time finding your why, your mantra. A good one that works for many people, specially if you are mid aged, is to workout for how you want to see yourself in 10 years. (Have a why)
Be well and keep moving,
Isabel
thrivebytheslice.com 