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How to develop the habit of daily exercise

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Yeap, you read that right. You need to develop the habit of daily exercise if you do want to lose weight once and for all. There´s no other way to lose weight, keep it off and maintain optimal health.

Even when following a healthy diet, getting enough high quality sleep and keeping stress low will do wonders to help you maintain an healthy weight and optimal health in general, exercise also plays an important role on making it all possible.

As I´ve mentioned in other posts, your weight loss journey is not only a period of time you´re focused on losing weight, during that same period of time you are developing the habits you need to keep that weight off. This is why you start small and build from there.

The way to develop the habit of daily exercise is by replacing unhealthy or bad habits with good ones. Most of us are sedentary, we spend so much time sitting whether it´s on the car driving from home to the office and back or sitting in front of a computer or screen working or on the couch watching tv. This sedentary lifestyle is one of the reasons why so many of us are struggling with our weight.

One of the best ways to develop the habit of daily exercise is by doing some physical activity first thing in the morning. When you do some exercise in the morning you set your day to be more positive and productive, we talked before about how exercise improves your mood so after exercising you feel a sense of accomplishment plus you get all the endorphins that trigger that positive and good mood setting you for a great day.

If you´re struggling with your weight and you´ve been following an unhealthy diet for years and you´ve been sedentary your first goal is to increase physical activity throughout the day, there are 2 simple steps to make this possible:

1.- Every morning go for a 10 to 15 minute walk before breakfast. When you wake up try to take a walk as soon as possible, the more time it takes you to get that walk done the harder it will be for you, the first days and weeks it will be hard because you´re not use to it, and you want to stay on bed so you need to get up as fast as you can and go for that walk. Then when you´re done you can have breakfast or start your day.

2.- Every day right after having dinner go for another 10 to 15 minute walk. Do not spend too much time sitting at the table after you´re done eating, instead get up, do the dishes and go for a walk.

This 2 steps may seem so simple but taking action is the hardest part. You don´t want to follow intense workout programs your first goal is to get some physical activity, to start moving and then with time you start increasing effort and time. You don´t need to suffer and make the exercise routines so intense that you feel like dying, in fact this can be dangerous and harmful for your health and body leading to injuries and health problems so you need to start slow and build up.

By taking this two 15 minute walks you´ll be getting 30 minutes of total physical activity every day, it´s easier to stick to this type of exercise since most of us have some free time after waking up and right after dinner and we use that time to read the news or check social media so you change those minutes for something that will have a greater positive impact on your life. Trust you won´t lose anything important during that time, you only need 10 minutes to get up to date on news and social media every day.

You need to make those 30 minute a routine first so focus on those for a couple of weeks, then you need to find another 30 to 45 minutes 4 to 5 days a week for resistance exercise.

You don´t need to spend hours every day in the gym to get an amazing physique, you just need to exercise the right way with the right amount of effort and intensity. Remember that consistency and discipline are more important.

Follow to 2 steps I mentioned here for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

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