How To Make Exercise A Habit That Sticks

Maybe you can relate to this: You are determined to get more exercise. And you do—for a while. But a few days or weeks into a new routine, your good intentions fall apart. 【小题1】 We asked Katy Milkman, a professor at the Wharton School of Business who studies human decision-making. She gave us six tips to help people develop better, longer-lasting exercise habits.

【小题2】

There’s no magic number of days it takes to build a new habit, but the key to habits is repetition. So, give it a month, and research suggests that this can help you build a new routine. Moreover, if you can get that repetition going while you have high motivation, you’re much more likely to have a behavior change that lasts.

Make it social.

【小题3】 The same goes for working out. If you compare your exercise habits with neighbors or co-workers, you may be more motivated to go to the gym. Or schedule your exercise with a friend. You’ll be more likely to show up.

Let flexibility be your friend.

The people who worked out at the same time every day, they did actually form a more lasting habit around exercising at that time. But here’s the hidden disadvantage: 【小题4】 Milkman says, “We actually found that it would be more effective if people built a more flexible routine.”

Set goals—but don’t let them trap you.

Make sure your exercise objective is achievable and ambitious. 【小题5】 Milkman explains, The risk of target is that if they’re tough, and then you don’t make it, you will go crazy and actually be worse off. So give yourself chance to start over if you miss a trip to the gym.