How To Create An Exercise Habit

Gyms have been closed for months—we've had no access to training equipment, go-to yoga studios or favourite spin classes. But now, with fitness facilities reopening across the country, we have an opportunity. We can get back into our fitness regimens—or start completely new ones. Here, Stephen Salzmann, Medcan director of fitness, and fitness manager Anna Topali joined Eat Move Think executive producer Christopher Shulgan for a Medcan webinar about turning exercise into a habit that's a seamless part of your daily lifestyle. Salzmann and Topali's expert tips were so great, we decided to turn that chat into this week's episode. LINKS Watch the full Medcan webinar on creating an exercise habit here. Read Salzmann's recent article on dumbbell workouts here. Find out more about Medcan's fitness program, and book a session with a personal trainer here.  You can also check out this Global News article about how Canadian gyms are preparing to reopen during the pandemic, and this New York Times feature on how to be as safe as possible when you do return. INSIGHTS  Don't expect your body—or mind—to be ready to jump into a full-fledged fitness regimen right away. "Your body has a tremendous ability to adapt, but it wants to avoid change," says Salzmann. "So to elicit a change—whether it's a specific body composition or health outcome goals—you have to be constantly progressing." Start easy, say, by hopping off the subway a couple of stops earlier, and then ramp up gradually. "Give yourself the opportunity to grow into incidental activity and challenge yourself along the way," he says. [08:17] If you want to make any kind of progress, you have to figure out if you're process- or outcome-oriented—basically, what will actually get you to the gym and working out. If you're outcome-motivated, you're driven by specific results, like being able to bench press a certain weight. If you're process-oriented, you're focused on figuring out the journey. Regardless of which camp you fall under, the trick is making sure you develop goals that are process-driven, which are long-term and achievable. This way, you'll eventually get results while creating a healthy habit. [10:20] Creating a relationship with a personal trainer is one way to make yourself accountable to your goals as you form an exercise habit. A trainer can help create a fitness regimen that guides you appropriately from the very beginning, specifying the proper mix of cardio and resistance training, as well as the weight you're lifting and which specific exercises you're doing. Finally, the nature of the personal trainer relationship means you need to make a commitment to show up to appointments, which can help get you out on those days where you don't feel so motivated. [14:38] You should also avoid starting out with a bunch of goals. Identify one thing you want to do really well, then stick to it. This is a much more effective way to develop lasting habits, argues Topali. "I kind of compare it to multitasking," she says. "I'm a terrible multitasker—it's just an excuse to start 27 different things and finish zero." At the same time, she adds, start with a small, relatively easy goal, like being able to do 25 pushups at once. This way, you get the ball rolling, building your confidence and keep expanding. [19:50]  So how do we see results? By focusing on behavioural changes instead. "Naturally, we are outcome-focused, because we want new behaviours to deliver new results—you know, if I [meet this] goal, then I'll be happy," Topali explains. "The problem is that new goals don't necessarily deliver new results. You may not get there—and that's okay, it's part of the process. You want to elicit new lifestyle changes with habits and rituals that you can incorporate in your day-to-day life and then maintain them." [21:32]