How to make this happen in 7 steps:
💡 Do at least 150 minutes of cardio exercise per week
(This video provides an overview of the 7 steps displayed on this page)
Here are some steps you can take to help you get to at least 150 minutes of cardio exercise each week:
STEP 1: 🏆 VISUALIZE SUCCESS
Think about how great it would feel to be fit and energized. You will feel happier and quickly realize that 1 hour of exercise per day, really makes you feel your best during the other 23.
STEP 2: 🔎 ANALYZE YOUR CURRENT EXERCISE ROUTINE
You can’t make successful changes without fully understanding your current routine. Think about your weekly exercise routine and write it down. If you currently do little or no cardio exercise, write down the things you’d like to try. There are many different forms of cardio exercise, some examples include:
- Swimming
- Running (Speed walking is a great alternative if running is not possible)
- Cycling
- Gym classes
- Climbing stairs
- Rowing
- High intensity training (HIT)
There is something for everybody, so find out what works best for you!
STEP 3: 🚧 IDENTIFY OBSTACLES THAT COULD PREVENT YOU FROM EXERCISING
The main obstacle people face is the belief they do not have the time to exercise. However, with good time management and prioritization, there is almost always enough space in our schedules for exercise. After all, people nowadays find plenty of time for social media, TV and video games. In fact, the average person spends 35 hours a week watching TV alone. Cutting your non-work screen time by 20% could free up an hour per day for exercise. People who exercise frequently tend to be more efficient at completing their other daily tasks as well.
Another common obstacle is to think you can’t exercise due to injury. However, there are often alternative forms of exercise you can do. For example, if you have a knee issue that prevents you from running, you can try swimming, cycling or speed walking instead. Try to think in possibilities and NOT in limitations!
Additional examples of potential obstacles to overcome:
- Unsupportive friends or family
- Lack of energy due to lack of sleep
- Frequent travel for work
- Caregiving
STEP 4: ✏️ HOW YOU CAN MODIFY YOUR EXISTING ROUTINE TO MAKE YOUR HABIT HAPPEN
Create a strategy that aligns with your objective. In this case, the objective is to get to at least 150 minutes of cardio exercise per week. If you are already doing this, it's time to work your way up 300 minutes per week. 150 minutes per week of cardiovascular exercise is considered the minimum recommended guideline, but the latest research shows that those who do 300 minutes or more of cardio each week gain additional health benefits, lose more weight, and lower their risk of disease even further. Whatever your current level, it’s important to plan your exercise in advance. Make time available and mark those times down in your calendar. View it as you would any other important event such as a doctor’s appointment or a business meeting.
💡 Practical tip 1: Morning exercise
Planning your exercise for the morning reduces the likelihood you skip it. The great thing about the morning is that very little can come between you and your planned activity. But different people have different routines and it might be more convenient for you to work out at lunchtime or in the early evening. If you’re not sure, then opt to exercise in the morning, especially when you are traveling.
💡 Practical tip 2: Exercising frequently for shorter periods is better than occasionally for longer ones
It’s better to exercise every day for 45 minutes than for 5 hours at the weekend while doing none throughout the week.
STEP 5: 👶🏼 START OUT SMALL, OR BETTER YET START OUT “VERY SMALL”
Starting with baby steps will help you ease into the process, improving the chances of success. If you are currently not exercising, we encourage you to first get clearance from your physician and then start very small, with say 15 to 20 minutes a day. If you already have an exercise routine, then try to gradually start increasing the time or frequency of your workouts.
STEP 6: ⏰ FIND A TRIGGER
Find a good “trigger” to kick off the new habit. A trigger is a cue that will serve as a reminder to perform the new habit. Test the trigger. A good trigger (or prompt) will help you follow the new routine. If you find you are forgetting to do the new habit, you need to identify a better trigger.
Examples of a trigger:
After I have brushed my teeth at night, I will lay out my exercise clothes so they are the first thing I see in the morning
After I brush my teeth in the morning, I will go out and run 3 miles
After I drink my glass of water, I will do my morning yoga routine
STEP 7: 🎈 CELEBRATE SUCCESS TO MAKE YOUR HABIT STICK
Celebrate success every single time you complete your new habit. It will help the habit stick. The celebration is a positive emotion. Our brains like the positive reinforcement and many celebrations over time make it more likely our new habits become part of our automatic behavior. Celebrations can vary from person to person, so find one that works for you. One great way to celebrate is to share your exercise stats on Strava or other social media. That way you and your friends can encourage each other. It will also help you track your progress. Other examples include:
💪 Tell yourself “good work” after you did 30 minutes of brisk walking
🙂 Smile and give yourself a thumbs-up after you come home from a bike ride or run
What if you fall off the wagon?
If one day you could not exercise, don’t beat yourself up about it, just get back on track the next day. Some habits may take a bit longer to stick, but if you feel you’re falling off the wagon quite frequently, then revisit these 7 steps. You will probably discover new obstacles. If you don’t discover new obstacles, it might be a sign you need to start out smaller. Trial and error is part of building a solid routine.
Additional helpful resources: Tiny Habits, BJ Fogg, PhD
If you experience difficulties with implementing these 7 steps into your daily routine, or if you would like more information about habit formation, we encourage you to read “Tiny Habits” by BJ Fogg. BJ developed the Tiny Habits Method to help people build habits in a sustainable manner.
