When it comes to exercise, consistency is key to earning its long-term benefits. A mountain of research shows that regular exercise is linked to physical and mental health benefits - from better heart health and lower risk of 8 common cancer types, to lower likelihood of mental illness and better quality of life [1]. Yet, less than ⅓ of adults are participating in enough strength training and aerobic training to meet the public health guidelines of exercise for health [1].
Barriers to exercise, like perceived lack of time, lack of social support, and lack of access to safe places to move more often, tend to hold people back from both starting and sticking with an exercise routine. Making fitness an ingrained part of your life may feel daunting, but understanding the science of habit formation can make the process smoother and more sustainable.
Let’s break down the science of habit formation in fitness.
What’s a Habit, Anyway?
By definition, a habit is a routine behavior that requires minimal thought once established [2]. Habit formation is built on the habit loop model, which has three essential components: cue, routine, and reward [3]. The cue is what triggers the behavior, the routine is the behavior itself, and the reward is what reinforces the loop, making the habit stick. Understanding this loop is key to deciphering how habits develop.
Here’s a simple example of the habit loop when it comes to exercise behaviors:
Cue: You see your favorite pair of sneakers and workout leggings sitting next to your keys on the counter. You’ve set them out last night to help remove any barriers to making it to your E20 Training session early the next morning.
Routine: When you see your ‘cue,’ you get dressed for your workout, grab your water bottle, and head out the door to the studio.
Reward: Your completed workout can be seen as a reward, helping you develop intrinsic motivation - a sense of accomplishment, reminding you what you’re capable of. Plus, your trainer will provide extrinsic rewards in the form of conversation and encouragement.
Neuroplasticity - your brain’s ability to rewire and make new connections in response to stimuli [4] - is a key part of the science behind creating new, healthy habits. By consistently practicing certain behaviors, like exercising at a specific time each day, the brain creates new neural pathways that make these actions easier to repeat over time. You have the power to train your brain and make exercise behaviors easier to stick with!
Reward systems can help with behavior change maintenance, too. For example, intrinsic rewards - like noticing the sense of accomplishment you feel post-workout - can help you show up next time [5]. Similarly, positive reinforcement, like grabbing a latte or smoothie post-workout, can also be a way to encourage consistency over time.
3 Science-Backed Strategies for Making Exercise a Habit
Here are three research-supported strategies for forming long-term exercise habits and prioritizing your well-being:
Start Slow and Low, Building Gradually Over Time: Many adults start a fitness routine with big outcome goals in mind. While we love this enthusiasm and ability to see the big picture, research suggests that setting process goals - specific, measurable steps or behaviors you take to achieve a more significant outcome - may be a better approach [6]. Small successes build confidence and create positive associations with exercise. Over time, as these small actions become more manageable, they can be gradually increased to form a consistent and fulfilling fitness routine.
Try Habit Stacking: Adding your new habit to something you’re already accustomed to helps anchor it into your daily routine and makes it feel less disruptive. This is called habit stacking! For example, maybe you book your next E20 Training session for each Tuesday and Friday evening, so that you can stop on your way home from in-office days for work.
Build Accountability: When it comes to behavior change, accountability can increase your changes of successfully sticking with it over time. From an exercise point of view, here are three strategies to help you build accountability:
Work with a coach or trainer. This can create a layer of commitment beyond your personal motivation.
Schedule your workouts in advance. Each Sunday evening, sit down and schedule in time for yourself to be an exerciser. Use our E20 app to book your spot in advance, increasing your changes to show up for yourself!
Track your progress. Self-monitoring with a fitness tracker, journal, or even through conversation with a coach or friend, can positively reinforce your behaviors. Tracking can help you see micro wins as you progress toward longer-term, bigger goals.
Adopt a Flexible, Not Rigid, Approach
Developing a long-term exercise habit is about finding a rhythm that fits your life. Flexibility enables you to adapt to life’s changes without losing sight of your goals [7].
Studies indicate that a flexible approach—where you look at your routine over a month rather than stressing about daily perfection—reduces the likelihood of quitting after a missed workout. For example, if you miss a workout one day, you can double up another day that week or just pick up where you left off.
In contrast, a rigid approach—where you may have an ‘all or nothing’ mentality—can make it easier for you to skip workouts instead of problem-solving.
E20 Training Can Help you Build Long-term Exercise Habits
Starting small and staying consistent are essential steps toward making fitness a lifelong commitment. E20 Training’s team of professional, certified coaches is here to support your journey, offering individualized plans and EMS training that fit into even the busiest of schedules. With EMS training for long-term fitness, you can maximize efficiency and build a habit that sticks without sacrificing precious time.
Let us help you create a sustainable workout routine, build healthy exercise habits, and make fitness part of your lifestyle.
Reach out today and take the first step toward consistency and long-term success.
Rachelle Reed, PhD, MS, ACSM-EP is not only Head of Scientific Research and Science Communication at Therabody, but she also holds a B.A., M.S., and Ph.D. in exercise physiology. She has a passion for helping people develop healthy habits to improve both their quality of life and longevity that has driven many of her accomplishments and certifications, including having completed postdoctoral training in exercise psychology. Reed is also an American College of Sports Medicine (ACSM) Certified Exercise Physiologist and chairs the ACSM’s Continuing Professional Education Committee. For the last 9 years, Reed has worked as an industry scientist for Fortune 500 brands, bridging the gap between the wellness and research industries. Reed serves as the Head of Science and Research Advisor for E20 Training.
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