{"id":11681,"date":"2024-02-08T13:25:19","date_gmt":"2024-02-08T21:25:19","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=11681"},"modified":"2024-07-30T17:34:18","modified_gmt":"2024-07-31T00:34:18","slug":"how-to-stay-consistent-with-working-out","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/how-to-stay-consistent-with-working-out\/","title":{"rendered":"7 Strategies for Maintaining Consistency in Daily Movement"},"content":{"rendered":"

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Thanks to Sir Isaac Newton, we know that objects in motion stay in motion, while objects at rest remain at rest. Likewise, sedentary lifestyles are hard to break out of. In other words, if life has you chained to your desk or couch, it may quickly become your default state of being.<\/span><\/p>\n

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But what\u2019s so great about staying in motion? Well, according to a 2020 study, 31% of the global population 15 years of age and older do not get sufficient physical activity and face an increased risk of cardiovascular disease, diabetes, depression, and more negative health effects.<\/span><\/p>\n

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Constantly moving your body is one of the best ways to benefit both your physical and mental health. If you want to know how to stay consistent with working out, here are seven simple and actionable strategies to break the chains of sedentariness.\u00a0<\/span><\/p>\n

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Whether you have a <\/span>specific goal<\/span> or simply want to follow a <\/span>consistent workout routine<\/span>, this guide will help you get back on track with your fitness journey.<\/span><\/p>\n

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1. Set Realistic Daily Movement Goals<\/b><\/h2>\n

Whenever we set grand, rigorous goals for ourselves\u2014expecting change to happen overnight if we can meet our lofty expectations\u2014it usually doesn\u2019t work. We burn out too quickly and return to our regular habits.<\/span><\/p>\n

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Instead, here\u2019s how to be consistent with working out: You have to make small, realistic changes that lend themselves to forming<\/span> healthy lifestyle habits<\/span><\/a> . In other words, if you set realistic, attainable movement goals that you can achieve regularly, that movement will become a habit.<\/span><\/p>\n

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The best part? Once daily movement is a habit, you don\u2019t have to expend the same mental energy to motivate yourself, and you won\u2019t stress about the need to exercise because it\u2019ll be second nature. <\/span>Ultimately, incorporating <\/span>consistent exercise<\/span> into your daily routine will help you stay active and achieve tremendous success.<\/span><\/p>\n

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How Much Exercise Do I Need Per Week?<\/b><\/h3>\n

What is a <\/span>realistic<\/span> goal<\/span> for your daily physical activity? The CDC defines physical activity as anything that gets your body moving\u2014walking, running, swimming, sports, etc.\u2014and recommends 150 minutes of moderate-intensity physical activity per week for adults.<\/span><\/p>\n

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Additionally, adults should try to complete two days of muscle-strengthening activity per week.<\/span><\/p>\n

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To make your daily fitness goals more manageable, break up the 150 minutes over multiple sessions over multiple days. For example, you could walk for 30 minutes, 5 days each week. If you prefer athletic physical activity, like running, you only need 115 minutes of vigorous activity per week, allowing you to work in shorter intervals. Plus, incorporating outdoor exercises into your routine not only aids in meeting these <\/span>exercise <\/span>goals<\/span> but also maximizes the<\/span> benefits of being outside<\/span><\/a>, such as fresh air and Vitamin D exposure.<\/span><\/p>\n

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2. Create a Sustainable Daily Movement Schedule<\/b><\/h2>\n

Pre-planning your day or week can help you strategize how to allot your time to complete tasks, chores, and errands. And if you commit time to creating a plan, you\u2019re more likely to stick to it and complete your objectives<\/span>, especially when it comes to maintaining a <\/span>consistent workout routine<\/span>.<\/span><\/p>\n

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Creating a schedule for your daily movement is equally important. According to an article by the Association for Psychological Science, as many as 20% of people may be chronic procrastinators, and people who procrastinate have higher levels of stress and lower levels of well-being.<\/span><\/p>\n

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Daily movement is easy to avoid via procrastination. It\u2019s easier to say, \u201cI\u2019ll do it tomorrow,\u201d than \u201cI\u2019ll do it now.\u201d To avoid daily procrastination and keep your ritual fitness habits developing on track, create a sustainable movement schedule at the top of the week or the night before.<\/span><\/p>\n

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3. Track Progress and Stay Accountable<\/b><\/h2>\n

Any Snapchat or Duolingo user knows there\u2019s nothing more compelling than an activity streak\u2014and nothing more disappointing than breaking a long streak of check-ins or performances. Streaks motivate us by adding structure to an activity and creating rules and quantified outcomes similar to a game or challenge.<\/span><\/p>\n

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We can apply the same psychological principles to our daily movement to keep us focused on hitting our goals and having fun doing it. Many fitness apps allow you to track your daily activity and even set a daily goal, motivating you to hit your \u201cstreak\u201d for the day. <\/span>The more successful activities you log, the more accountable you’ll be to staying active and sticking to a <\/span>regular exercise routine<\/span>.<\/span><\/p>\n

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It\u2019s also gratifying to look back on past activity logs and admire the hard work you put in over long, consistent periods.<\/span><\/p>\n

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For even more accountability, gather a group of like-minded friends or family to join you in daily movement, and keep tabs on each other\u2019s progress\u2014a daily step challenge is a perfect way to get everyone moving and engaged in (healthy) competition.<\/span> Having a walking or <\/span>workout buddy<\/span> can help keep you accountable, especially on those days when it’s harder to put on your <\/span>workout clothes<\/span> and get moving.<\/span><\/p>\n

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4. Find Joy in Diverse Daily Movement Activities<\/b><\/h2>\n

What if pounding the pavement isn\u2019t your style? Are you tired of your treadmill or stationary bike and find you aren\u2019t motivated to work out in the same routine setting? Consider switching things up.<\/span><\/p>\n

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Diversifying your daily movement can be both mentally and physically rewarding, not to mention essential for staying consistent with your daily activity goals. Aside from keeping things fresh, spicing up your <\/span>exercise <\/span>routine <\/span>can challenge different muscle groups that you may not usually don\u2019t exert.<\/span><\/p>\n

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So, if you\u2019re a walker, try rowing or rock climbing. Or, try picking up a sport like pickleball or tennis. If your movement activities also provide social engagement or build a sense of community, you\u2019re more likely to stick with the activity and be more motivated to work out.<\/span><\/p>\n

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Ultimately, the goal is to find an exercise that\u2019s enjoyable enough not to feel like exercise.<\/span><\/p>\n

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Adapt to Any Activity with Vionic<\/b><\/h3>\n

Having the proper equipment can often be a barrier to entry for many athletic sports and activities. And that applies to footwear as well. If you don\u2019t have the proper shoes for a particular type of exercise, fear of injury or poor performance might keep you from the experience.<\/span><\/p>\n

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For versatile, top-tier athletic footwear ideal for a range of indoor or outdoor activities, consider Vionic\u2019s <\/span>23Walk 2.0 Sneaker<\/span><\/a>. Featuring certified arch support from the American Podiatric Medical Association (APMA), Vionic prioritizes foot health, ensuring your performance remains optimal without compromising on comfort or safety. While the 23Walk 2.0 offers forefoot flexibility, it\u2019s worth noting it\u2019s not designed for high-impact activities like running, making it perfect for a variety of exercises excluding running.<\/span><\/p>\n

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5. Overcome Obstacles to Daily Movement Consistency<\/b><\/h2>\n

Sometimes, factors outside of our control will force us to pause our momentum. In these situations, do you know how to stay consistent with exercise?<\/span><\/p>\n

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Perhaps someone is using the machine you need at the gym for what feels like a lifetime. Or maybe the parking lot is full at your favorite trail. Is your community pool closed for cleaning? Maybe you just feel a little off, a little bored, or a little meh.<\/span><\/p>\n

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Don\u2019t worry\u2014the following strategies from Harvard\u2019s School of Public Health might help you find your way out of your activity rut or skirt the obstacles that would otherwise thwart your fitness plans:<\/span><\/p>\n

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