Building Exercise Habits That Stick: How to Make Exercise a Habit for Life

As a new year begins, many of us start thinking about improving our health through movement. Often, that means big goals or resolutions—things that feel exciting at first but can be hard to maintain over time.

What if we tried something a little different this year?

Instead of aiming for big changes right away, we could shift our focus toward building sustainable exercise habits, body awareness, and realistic movement choices that actually support long-term well-being. Because at the end of the day, it's the small habits we practice consistently that add up to meaningful changes over time.

How to Make Exercise a Habit: The Science Behind Small Actions

Habit researcher James Clear talks about the power of small, consistent actions that fit naturally into daily life in his book Atomic Habits. Over time, those small choices can quietly shift how we move, feel, and function without requiring huge bursts of motivation. This is the foundation of how to make exercise a habit that truly sticks.

So, I'm curious: when you think about the most important physical qualities you'd like to carry with you by the end of the year, what comes to mind? For some, it might be better balance. For others, more energy, greater ease, or increased confidence in everyday movement.

For me, it's strength.

That's been a challenging one, partly because of injuries, and partly because strength hasn't always felt comfortable for me beyond the physical sense. I wasn't taught that strength was a desirable quality in a woman and somewhere along the way I developed an unhealthy relationship with it. That's something I'm ready to revisit and redefine.

The Habit of Exercise: Beyond Structured Workouts

Movement plays an essential role in keeping our joints, bones, and muscles healthy, while also supporting balance, coordination, and strength. Research continues to show that movement isn't just good for the body—it also supports mental and emotional well-being. There's even a meaningful carryover: when we work on physical balance in the body, for example, it often influences how balanced and grounded we feel in life overall.

And the habit of exercise doesn't only happen during structured workouts. Standing up from a chair, reaching for a shelf, walking the dog, or dancing in the kitchen all count. These familiar, everyday movements add up over time and contribute in powerful ways to our overall health.

Building Exercise Habits: Turning Goals Into Small, Doable Actions

So, let's talk about how to turn the quality you want to focus on this year into small, doable workout habits.

That might look like gently shifting your weight while waiting in line, bringing awareness to your breath during daily tasks, or rolling a ball under your foot while brushing your teeth. These don't sound like big things, and that's the point. While you're getting the physical benefits, you're also becoming more body-aware, which is a powerful bonus.

Over time, as you feel good about following through and celebrate your small but important achievements, you naturally become more open to taking on bigger goals.

How to Get in the Habit of Exercising: The Tiny Habits Approach

This approach is also supported by BJ Fogg's Tiny Habits model, which emphasizes simplicity and repetition rather than relying on motivation. It makes sense to me, especially when we think about the nervous system, which tends to respond better to small, manageable changes.

He also talks about habit stacking: adding a new habit onto something you already do. When movement is built into existing routines, it's easier to remember and far more likely to stick. This is one of the most effective strategies for how to get in the habit of exercising without overwhelming yourself.

Here's what I'm committing to right now: I'm going to step onto my Power Plate three times a week for just five minutes after my online sessions. I've tried fifteen minutes, and honestly, it hasn't worked. So, I'm starting small, letting it become the habit of exercising first, and trusting that I can build from there.

Your Exercise Habits Action Plan

And you?

As you think about the one quality you'd like to move forward with this year, what's one small exercise habit you're willing to try this week?

Wishing you a healthy, joyful, and ease-filled New Year!

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How do you make exercise a habit?

To make exercise a habit, start with tiny actions that take less than 5 minutes. Use habit stacking by attaching your new exercise habit to an existing routine, like stretching after brushing your teeth. Consistency matters more than intensity.

How long does it take to build exercise habits?

Research shows it takes an average of 66 days to form a new habit. The key to building exercise habits is starting small and being consistent. Celebrate small wins to reinforce the behavior.

How do I get in the habit of exercising when I'm not motivated?

Getting in the habit of exercising isn't about motivation—it's about systems. Design your environment to make exercise easier: lay out workout clothes the night before or schedule exercise like an important appointment. Motivation follows action.