How long does it take for exercise to become a habit?

Many people aim to make exercise a daily habit. If they establish this habit, they will not only be healthier but also lose weight. But in many cases, establishing a habit can be difficult.

Many people want to exercise regularly but give up after a few days. Making exercise a habit will help it become more natural and no longer feel like a chore, according to the health website Healthline (USA).

Regular exercise not only helps increase muscle and reduce fat but also prevents disease.

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In fact, habit formation is a complex psychological process that depends on a number of factors such as individual personality, preferences, behavior, motivation, and environment. Some previous research evidence suggests that it takes as little as 21 days to turn a repetitive task into a habit. However, recent studies suggest that the reality may be more complicated.

A study by University College London (UK) found that it takes an average of 66 days for a new behavior to become automatic. In the study, scientists found that some study participants took just 18 days to form a habit, while others took up to 254 days.

Creating an exercise habit usually takes more than 18 days

Additionally, the time it takes to establish a habit depends on the complexity of the behavior and the individual’s circumstances. Exercise requires effort and planning, so it often takes longer than the 18-day minimum.

Another important factor in establishing an exercise routine is maintaining a consistent schedule. Taking a break from your workout every now and then won’t have much of an impact. However, taking a break from your routine can disrupt the process.

Common reasons for not forming an exercise habit include physical discomfort, being too busy, and feeling self-conscious about how you look when you go to the gym. Additionally, working out can cause muscle soreness at first without seeing visible results. This can cause many people to become discouraged and give up.

To make it easier to establish an exercise routine, try starting with small goals. Instead of aiming to exercise for an hour a day, start with walking for 10 minutes a day or going to the gym for 30 minutes a day, then gradually increase the intensity and duration of your workouts. One important thing to remember is that to lose weight and stay healthy, exercisers should focus on regularity rather than intensity, according to Healthline .

Source: https://thanhnien.vn/phai-mat-bao-lau-de-tap-the-duc-tro-thanh-thoi-quen-185250501194227766.htm