7 Habits of Highly Effective Exercisers

By DAN STRAYTON
As published Jan. 21, 2009

We see it in the health and fitness industry see it year after year. Hoards of motivated individuals starting, or re-starting, exercise programs in January and often fading away later in the year. We routinely hear numbers like “50% of all new exercisers will quit within 6 months”.

On the other hand, visit any health club and you’ll find individuals who have been exercising week after week, year after year with seemingly little difficulty. They’re “the regulars” and they don’t like the January hoards.

Are these “regulars” simply fanatics? Not necessarily. They’re just as likely to be a 50-year-old teacher who walks on the treadmill five days per week as a muscle bound twenty-something trying to sculpt his body. Are they genetically predisposed to enjoy exercise? Maybe. But, in truth, what they have is a different approach to exercise.

Years of observing these consistent exercisers has allowed me to recognize a number of shared habits that help motivate and drive these individuals. With a nod to Stephen Covey, I call them the 7 Habits of Highly Effective Exercisers:

Planning – Highly effective exercisers have a clear understanding of what they’re going to do and where and when they’re going to do it. It isn’t enough to say “I’m going to exercise three days per week”. You need to know which days of the week, what time of the day and where you’re going to exercise.

The more precise you are in your planning, the more likely you are to stick with your exercise. Give yourself a road map to get from “here to there”, otherwise, you’ll get lost along the way and wander aimlessly until running out of “gas” (motivation).

Progress – Highly motivated exercisers accomplish something with each workout. They continually strive to progress their workouts onward and upward.

For you, this may mean going a little faster, a little farther, at a higher level/incline or for a longer time. You may know that, typically, you swim 10 laps in 12 minutes, so try to do 12 laps in 12 minutes or 10 laps in 11 minutes, etc. Knowing what you normally do and trying to push beyond that is far more interesting and motivating than simply putting in time on a piece of equipment.

They find their niche and stick with it. Most regular exercisers have one or two activities they enjoy doing and these become the cornerstones of their exercise program. For instance, many women enjoy making group exercise classes their primary workout and supplement these with strength training or an occasional jaunt on the treadmill.

You may find you enjoy running and that cycling, swimming and strength training are nice adjuncts to this core workout. Try to find an activity that best fits your personality, fitness level and physical abilities and make that your primary means of exercise. Then, add a little variety to keep it fresh and interesting.

Support – Most habitual exercisers have a great support network that allows them time to exercise. The most significant factor in an individual’s ability to maintain an exercise program can be spousal support.

Your spouse, family, friends and co-workers need to recognize the importance of your exercise and the value you place on it and they need to support your efforts to stick with it. And, speaking of value…

Priority – Highly effective exercisers place great value on their exercise time and, as such, assign it a higher level of priority. If you’re like most people, “exercise” has taken up permanent residence on the bottom of your to-do list, rarely receiving the coveted check mark of completion.

Consistent exercisers place exercise near the top of their lists each day and accomplish that task before moving on to less important chores and activities.

Intensity – The most consistent, long-term exercisers “pace” themselves. They don’t burn themselves out or wear themselves down with overly aggressive workouts week after week. In your enthusiasm and haste to see results and get fit, you may have implemented just such an exhausting workout regime in the past.

Exercising consistently at a high intensity is hazardous to your motivation. However, highly effective exercisers also do not “under do” it. They exercise at intensities sufficient enough to produce results and keep them progressing (see Progress above).

They challenge themselves at times and exercise moderately at others. This mixture keeps the workout program interesting and productive and it keeps you physically and mentally sharp.

Internal motivation – Highly effective exercisers are motivated by their own goals and objectives and don’t judge their exercise success by other’s expectations. They recognize all of the benefits of exercise, including increased energy, enhanced physical and mental functioning, stronger muscles and bones, improved balance, and improved stress management, and they do not excessively focus on their weight, appearance and other’s perceptions.

Set your own goals for what you want to accomplish with your workouts, goals that I like to call performance based. Set these performance goals (walk 2 miles in 30 minutes, swim 30 laps, etc.), strive to reach them with each workout and don’t give up until you do. Again, these objectives are far more motivating and stimulating than simply putting in time or focusing on your weight or appearance from week to week.

There they are – seven habits shared by consistent exercisers. We all have different reasons for why we exercise but it is how you exercise that will determine whether or not you’ll be around at the end of the year.

These seven habits are not the only way to accomplish this but they sure are a great start. Just think, next January, you could be the “regular” who says to me “where did all these people come from?” Now, that would be something.


[Dan Strayton, general manager at Health Unlimited on Century Drive in Mt. Airy, holds a master's degree in exercise physiology and would be happy to answer any questions you may have about exercise, health and fitness. Write to him in care of the Mt. Airy Messenger, P.O. Box 897, Mt. Airy, MD 217710897; or send e-mail to dans@myhealthunlimited.com.]