The power of consistency to build a fitness routine that sticks

But the truth is, consistency is probably the most important factor if you're looking to improve your health and fitness in the long term.

Research consistently shows that creating and sticking to regular exercise habits makes a huge difference in achieving health goals. According to a study published in Frontiers in Psychology, regular exercise routines significantly boost overall well-being, helping people manage stress better, sleep deeper, and improve mental health.

Simple strategies to help you stay consistent

Start small 

The biggest mistake I see is people trying to do too much, too soon. If you're just getting started, aiming for shorter workouts more often can set you up for success. The University of Rochester Medical Center highlights that starting slowly and gradually increasing your activity level is key to sticking with a routine.

Make it enjoyable 

Let's face it, you're more likely to stick with something you actually enjoy. So find activities you genuinely like doing, whether that's walking, cycling, yoga, strength training, or a team sport. Mixing things up also keeps it interesting and prevents boredom from creeping in.

Set realistic goals 

Unrealistic goals can quickly lead to frustration and giving up. Research has shown that setting achievable, short-term goals significantly increases the likelihood of maintaining an exercise routine. Celebrate small victories along the way to keep motivation high.

Schedule it in your diary 

Treat your workouts as important appointments. Blocking out time specifically for exercise makes it part of your daily routine and helps avoid excuses like being too busy. Research from the National Institutes of Health emphasizes that scheduling workouts helps to create habits, making consistency easier.

Get social support 

Exercising with friends or joining group classes can make workouts more enjoyable and increase accountability. Knowing someone else expects you to show up can be a powerful motivator.

Track your progress 

Seeing improvement is incredibly motivating. Track your progress through simple methods like keeping a workout diary, using fitness apps, or noting how your mood and energy improve. Positive reinforcement from noticing these changes can greatly enhance your consistency.

Plan for setbacks 

No one is perfect, and life will inevitably throw curveballs your way. It's important to expect setbacks and plan how you'll handle them. If you miss a workout, don't beat yourself up—just pick up where you left off and keep moving forward.

Consistency isn't about perfection, it's about commitment

Consistency doesn't mean you have to train every single day or never miss a workout. It's about building habits you can realistically maintain over the long haul. If you're consistent, even small amounts of regular exercise will compound over time, leading to significant benefits for your physical and mental health.

References:

• University of Rochester Medical Center: Making Exercise Stick
• Frontiers in Psychology: Building Consistent Exercise Habits