Happy Wednesday, all - and it is a special Wednesday indeed.

Today marks the 1 year anniversary of The Absolute Scoop! It has been a complete orbit of the sun for this newsletter, and a full year of sharing information, tips and tricks, and professional insights into all things health and wellness with our thousands of weekly readers - thanks so much for being here!

For today's 52nd issue of The Absolute Scoop, I have chosen another topic submitted by one of our readers
​(if you missed it in the previous issues, you can still submit your topic suggestions here).

We all know we need to exercise, but creating those healthy habits can often be the hardest part of the process. The good news is, building healthy habits is a science, and we have the data to share...

Turning Exercise into a Habit: Strategies for Success

Integrating regular exercise into our daily routine can be daunting, and forming any kind of habit can be a tricky process (there's certainly been enough books written on the topic to make it clear that it's a rather universally desired skill).

With the right approach, building habits that make your daily workout an effortless and beloved part of your life is well within your grasp.

Today, we're going to explore how to transform exercise from a chore into a cherished habit, touching on the science of habit formation, and giving you practical strategies for embedding exercise into your routine.

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Understanding Habit Formation

I said that habit formation is a science, and I absolutely meant it. At its core, habit formation is a process grounded in neuroscience and behavioural psychology, and this means it is a skill that can be learnt.

According to Charles Duhigg’s seminal work, The Power of Habit, habits are formed through a loop consisting of a cue, routine, and reward. The cue triggers the behaviour, the routine is the behaviour itself, and the reward is the positive outcome that reinforces the habit.

When it comes to exercise, the reward sorts itself - we all know the positive impact that regular exercise has on our mental and physical health. Instead, the difficulty arises in the early stages of habit formation, when performing the routine may not provide the instant gratification you would like (especially if you are working towards larger health transformation goals).

The goal is, of course, to establish a loop where the routine of physical activity becomes automatic and ingrained - and ideally, enjoyed. This requires consistency and an understanding of what motivates you.

The more enjoyable and rewarding the process - and the more clearly you understand your motivation, and the ways that this outcome will positively impact your life - the more likely it will become a sustainable habit.

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Strategies to Form Sustainable Habits

1. Start Small and Build Gradually: The key to habit formation is to start with manageable goals. If you’re new to exercise or have been inconsistent, begin with short, achievable workouts. This could be as simple as a 30-minute walk, or a short weight training session. Gradually increase the duration and intensity as your fitness level improves. This incremental approach reduces the risk of burnout and helps build confidence.
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2. Set Clear and Specific Goals: Define what you want to achieve with your exercise routine. Goals should be specific, measurable, attainable, relevant, and time-bound (we're all familiar with SMART goals). Whether you aim to improve cardiovascular health, build strength, or simply increase daily activity, having clear objectives provides specific direction and motivation.
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3. Be Accountable to Your Routine: Consistency is crucial. Incorporate exercise into your daily schedule at a time that works best for you, and then find ways to remain accountable to it. Whether it’s a morning jog or a lunchtime gym session, treat it as a non-negotiable part of your day. Using a planner or app to schedule your workouts can help reinforce this routine, but if you can't do it alone then find an accountability buddy. They could be a friend, family member, or personal trainer, but having someone else in your corner who will help keep you accountable can make a huge impact on your consistency.
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4. Find Activities You Enjoy: Exercise doesn’t have to be a one-size-fits-all (in fact, it very rarely is). Experiment with various activities to find what you genuinely enjoy, or focus on the enjoyable aspects of the things you know you need to do. Engaging in activities and environments you find fun increases the likelihood of sticking with them.
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5. Socialise Your Workouts: Similarly to the last point, social interaction can significantly enhance your exercise experience. Join a fitness class, find a workout buddy, or participate in community sports - the camaraderie and accountability provided by others can make exercise more enjoyable and less of a solitary task.
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6. Track Your Progress and Celebrate Successes: eep a journal or use a fitness app to track your progress. Celebrating small victories, such as achieving a personal best or completing a challenging workout, can provide a sense of accomplishment and motivate you to continue. Especially when working towards larger health goals, it's easy to get lost in the wait for that final outcome - but every milestone deserves to be acknowledged on your journey!
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7. Incorporate Variety: Routine can lead to boredom. Mix up your workouts to keep them interesting. Alternate between cardio, strength training, flexibility exercises, and recreational activities. This not only prevents monotony, but also ensures a well-rounded fitness regimen - this is often best done with professional guidance, to ensure that the variety of your workouts is still moving you towards your goals.
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Why You Should Care

As we've already established, we're all very familiar with the fact that exercise is good for us.
What's crucial to understand, however, that the importance of regular exercise becomes even more pronounced as we age.

Regular physical activity helps maintain mobility, balance, and strength, which are crucial for promoting independence and sustaining overall quality of life. It also combats the natural decline in muscle mass and bone density, reduces the risk of chronic diseases like diabetes and hypertension, and supports your cognitive health.

Having a positive outlook at proactive health management not only promotes physical wellness, but can also also create community and opportunities for regular social interaction. For older adults, finding spaces for regular social engagement and activity are vital for maintaining emotional and mental clarity.

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Now It's Your Turn

Transforming exercise from a chore into a habit has the ability to change your life. By starting small, setting clear goals, and integrating exercise into your daily routine, you can make physical activity a natural and rewarding part of your life.

For older adults, the benefits of regular exercise extend far beyond physical health, offering enhanced mobility, mental clarity, and a greater sense of well-being.

So now it's your turn - embrace the journey to a more active lifestyle with a positive mindset, and you’ll find that exercise can become one of the most enjoyable and fulfilling aspects of your daily routine.

Well folks, that's issue #52 of the Absolute Scoop - thank you for being a part of the Absolute community for this last year, and here's looking to the next! I hope these habit formation tips can help you find your way to sustainable and enjoyable exercise long into the future.

Don't forget, if you had a suggestion or request for future topics we write about here in The Scoop, you can let us know here!​

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