The word "routine" is often twinned with "boring", yet for making an exercise habit stick it may be just the glue we need.
"Some research has found that one way to make something a habit is to repeat it for 80 to 180 days," says Professor Tim Olds of the University of South Australia's School of Health Sciences. "Once you develop a regular routine, it's easier to go on automatic pilot."
So far so good. But supposing you start moving today, what can help you repeat your regular walk, run or gym session often enough to hardwire a habit?
Have a plan B. "There will always be days when it's too difficult or you're too tired to fit in your regular exercise session – but doing something rather than nothing will keep up the routine, even if it's just a 15-minute walk," says Olds. "It's like a place holder, something that maintains the place of exercise in your day, so that it becomes part of the texture of your life."
Stick to regular times if you can. "When you commit to regular exercise, try to make the sessions at the same time each day – like always dong the 6pm gym class on Monday evening or always walking with a friend on Tuesdays. It's another way of reinforcing the habit," says Michael Cunico, national fitness manager of Fitness First Australia.
Find a compelling reason to move. "Just because it's January isn't a compelling reason to get an exercise habit," he adds. "The thing that's most likely to get you moving and keep you moving is personal to you – it could be because you want your clothes to fit better, because you want to keep up with the kids playing in the park, or because your health is at risk if you don't exercise. I can't give you a reason, you have to find it yourself – or as motivational speaker Tony Robbins says, 'Find a why and you'll find a way'."
Simplify other aspects of your life. Prioritising exercise is a key to making a habit stick – and streamlining other elements of your life can free up time. We could take a tip from Apple co-founder Steve Jobs, says Cunico. By choosing to wear jeans and a black turtleneck every day he reduced the decisions he had to make. Cunico's own time-saving trick is a daily phone "fast" – he keeps his phone on flight mode from 9pm to 9am to reclaim the time that social media can steal. "It's easy to go down a rabbit hole on social media, and before you know it you've lost an hour."
"Everyone is busy but the idea that there's no time to exercise is a lie – we should rephrase that to say, 'Exercise isn't a priority right now'. When there's a wedding or a school reunion coming up, people find the time because they want to look good."
Make sure you have social support. "We know that having support from others helps people maintain an exercise habit," says Olds. "Make it clear to friends and family that exercise is a priority in your life."
Recognise that exercise isn't easy. Making an exercise habit stick is harder for some than for others. Some of us have a genetically stronger drive to move – or not to move – which may be one reason why dropout rates of exercise programs and gym memberships are high, Olds says.
"One problem is that we tell people that exercise makes them feel good, when the reality is that exercise can be difficult and uncomfortable. The message needs to be, 'This is going to be hard – but you'll feel really good afterwards'," he says.
Be grateful for how your body moves. This tip comes from me. It's easy to take freedom of movement for granted – until you lose it. On days when you start talking yourself out of a walk or a HIT class at the gym, remind yourself that not everyone can run, jump, stretch or even walk – and be grateful that you still can. Freedom of movement is a gift. Let's nurture it.