How to turn sport into a habit

Starting to do sport is usually relatively easy. The difficult part comes later, when the initial motivation disappears, work increases, family commitments appear or you simply do not feel like training. That is why turning physical activity into a habit should not depend solely on willpower. 

Regular exercise contributes to cardiovascular and muscular health, helps prevent chronic non-communicable diseases such as type 2 diabetes and is also associated with benefits for mental health and cognitive function.

In fact, according to José Antonio Gutiérrez, a specialist in sports medicine and head of Assisport, the starting point should be another: “The basis is to move, and not to do so under a set of specific rules.” 

The aim, he explains, is for physical activity to help the person feel better, not for it to become an obligation or an unpleasant experience. From that point, we asked ourselves: how can we make exercise stop being something we keep putting off?  

Practical guide to moving more

Start by finding an activity you like

Not everyone has to run, go to the gym or play a specific sport. Dancing, walking, cycling, swimming or playing padel can also be ways of staying physically active. 

That is why, before asking which activity is most effective, it may be more useful to think about which one is most appealing and enjoyable. Starting with activities you already like increases the chances of maintaining them over time.

Find company to build the habit

The social dimension can be an especially useful tool for starting to do physical activity and maintaining it. Finding a group of people who do the same activity adds an extra level of commitment and can make exercise more enjoyable. 

It could be a hiking group, a group class or simply arranging to go out for a walk. According to Dr Gutiérrez, this strategy can be especially powerful among teenagers and young adults, although also in older people.

Design a minimal version of the habit

An overly ambitious workout may work well in the first few days but disappear at the first unexpected event. For this reason, it can be useful to have a plan A and a plan B. 

For example, 45 minutes of strength training as your usual workout and a 15-minute session for the more difficult days. It is not about always doing the perfect workout but about maintaining the habit of incorporating physical activity.

Lower the barriers before you start

Sometimes the main obstacle is not the exercise itself, but everything that comes before it: getting clothes ready, travelling, deciding what workout to do in each session, etc. 

Getting your bag ready, having a pre-selected routine or taking your sports clothes to work are small changes that can make it easier to get started. The key is to ask yourself: what can I prepare today so that starting tomorrow requires less effort?

Make the most of everyday movement

Physical activity is not only about going to the gym. Walking, cycling or taking the stairs also counts. It is worth asking yourself: how can I make my day a little more active? 

Walking during a phone call, getting off public transport one stop earlier or avoiding escalators are small decisions that help increase daily movement.

Set yourself goals which are small and specific

Thinking only in terms of long-term goals can be demotivating. In contrast, setting small goals allows you to notice progress and maintain commitment. 

The goal may be to increase your daily steps or to reach a specific endurance or strength target. To do this, tools such as smart watches or step counters can be used to visualise progress.

Do not wait until you feel like it

Motivation fluctuates, but physical activity itself can generate a feeling of wellbeing that helps you repeat it. During exercise, changes occur in different neurochemical systems, including the release of endorphins. 

Therefore, instead of waiting for the desire to appear, it can be useful to focus on bband build a routine that makes it easier to take that first step.