5 powerful ways to create a healthy routine

As we roll on through summer it’s a great time to reflect and consider whether there are any positive changes you want to make to your life. Often, when we do this, changes to our health and fitness are highlighted as a priority.  We all know the many reasons why we should be aiming to live a healthier lifestyle, but often it’s a lot more challenging to actually create a healthy routine.

5 powerful ways to create a healthy routine

For tips on how to live a healthy, active life and embrace a healthy routine that means you do so consistently and enjoyably, please read on.    

Create a plan that is right for YOU and be realistic

Just because your friend goes to a spin studio three times a week and loves it, doesn’t mean this is what you need to do.  Step number one is to decide what is enjoyable and achievable for your life, otherwise you will set yourself up for failure. Think about what you enjoy and how much time you realistically have to commit to exercise.  Can you commit a certain amount of time a few times each week or do you need to movement snack, fitting in super short bursts of activity throughout the day? Do you want to be inside, outside or play a sport perhaps?  When do you have more energy?   Exhausted by 6pm? An evening exercise class is not going to put you in a strong position to commit and establish a good routine.  Work out what is a realistic healthy routine for you, that you can stick to long term.  

Start slow and progress

We’ve all been there, we wake up on Monday morning and think, that’s it, this week is going to be different, then decide to drastically change the way we live our lives.  We banish certain food, book in five exercise classes and expect to feel amazing by the end of week one.  This all or nothing approach has been proven to be less effective than a more progressive approach.  Try making small changes and adding to them over time to create a cumulative effect that will have a positive impact on your health.  Whilst you are trying to create good habits just focus on making one change initially.  What exercise could you add into your week that would be manageable? Once that is established look at how you can build upon it.  

Use triggers so you operate on auto-pilot

A trigger is simply an event or action that triggers an automatic response/action and it helps you create long lasting habits.  Triggers are often associated with less healthy behaviours, such as having a glass of wine (the trigger) and then wanting a cigarette (the automatic response), but they can also be used to reinforce positive behaviour.   

Once you’ve worked out what your exercise plan is going to look like see if you can attach it to any triggers.  The more this trigger/automatic response happens the more likely you are to create a long-lasting habit.  Your alarm going off and rolling over to see your gym kit nicely laid out on the floor next to you, will act as a trigger to go for a run or a walk.  For each new behaviour you want to embrace see what could be the trigger that will keep you on track. 

Consistency is the key

Your aim is to create a healthy routine that you can stick to for a long period of time. It is what you do most days that counts not every day.  It’s a cliché but make the focus progress not perfection. You might have a big long-term goal that you want to achieve, that could take months to work towards, so be patient. It helps to work out a way to monitor your progress, so you can see you are moving forwards, and celebrate your success when you hit milestones.  Try it, it’s a great motivator! You are one step ahead if you plan ahead! Another cliché but it’s totally true.  Every week, look at the week ahead and diarise your exercise. Look for obstacles and challenges that might get in your way and actively plan how to overcome them. It might mean some rescheduling or a change of activity but being proactive means you’ll be able to stick to your exercise intentions.   

Create an accountability group 

Many of us are externally motivated. If we promise ourselves we’re going to do something we often let ourselves down, but commit to a friend and there’s no way we’re backing out.  Getting involved in group exercise, committing to weekly walks/runs or trying new challenges with friends will all help you reinforce positive behaviours and create a sustainable healthy routine.   If you like to exercise alone, then just sharing your intentions within a friendship group should help keep you on track.  

All of these practical suggestions should help you establish a new healthy routine. However, there are a couple more things to consider, to lay solid foundations on which to create these new habits.  Firstly, don’t underestimate the power of sleep, or lack of it.   If we are constantly tired it makes it incredibly challenging to be motivated to make changes.  We lack energy, focus, positivity and it is exceptionally difficult to eat well and move our bodies if we are tired.  Another fundamental, is to seek out exercise you enjoy and take pleasure from. You will never succeed if you are trying to do something you don’t like. Focus on enjoyment and you’re putting yourself in a strong, motivating position.   

Good Luck!

Carole Dowling is the Founder of The Enjoy Movement, a personal training and fitness business in Tunbridge Wells, Kent.  Carole has 10+ years experience of working with women, breaking down barriers to exercise that have been created over lifetimes.  Her mission is to positively encourage women, particularly ‘exercise haters’ to enjoy and embrace moving their bodies for life and to celebrate all the wonderful physical and mental benefits that brings. You can follow Carole on Instagram here