How to Create an Exercise Routine and Make it a Habit

We've all been there. We go to the gym for a few days, maybe a week, and the next week rolls around and we give in to laziness or exhaustion. We find ourselves disappointed for not going. Despite all that determination you had in the beginning, you find it difficult to make daily exercise a habit and a priority. What is wrong with these people who are able to run every day? Why can't I do that too?

The problem isn't motivation or determination. You've probably got plenty of both. The problem is that you didn't keep at it long enough for it to become ingrained in your schedule. It wasn't a habit, but rather a temporary fix. So, how do you make exercise a priority in your life rather than something you do on a whim of inspiration?

In 5 easy steps you’re ready to go

Schedule The Time: Take your day and break it into hours on a piece of paper. Now, pencil in your workout time. It's recommended by many experts that you exercise in the morning. Not only do you burn more calories at that time, but it will energize you for the day. Plus, a bad day at work or an exhausting day at school won't keep you from getting your exercise in if you do it beforehand.

Choose Your Workout: What do you like to do? Whether it's swimming, running, cycling, or lifting weights, find something you enjoy. If doing the same thing daily bores you, do something different every day. Switch it up. Make it fun!

Set Your Goals: What do you want to get out of this? Do you want flat abs, skinnier waist, more muscle and bulk? Whatever it is, write it down. Post a note by your bed with that goal written on it to motivate you to get up in the morning and actually get out the door.

Stick to Your Plan: You wake up one morning and you're feeling a little sleepy. Once you decide you're going to do something, stick to it. This will be difficult and don't think that it ever will be easy. If you can make it through the first few weeks then you're fast on your way to making exercise a habit.

Reward Yourself for Good Behaviour: Is there a new pair of shoes you've been eying? How about treating yourself to a small piece of your favourite dessert? It's okay to reward yourself for being good. If it keeps you on track to creating a habit out of exercise, then go for it (as long as it's safe, healthy, and legal!).

What exactly does building a habit do for you? Most importantly, it makes exercise a priority in your life. Just like someone who makes a habit out of drinking coffee, someone who has a habit of exercising won't feel right if they don't get in their daily exercise time. And think of it this way: what a great thing to become addicted to! Most importantly, try your best. If you fall off track, don't get discouraged. Get right back on track and don't give up!

Contributing factors leading to your child’s obesity

Obesity in children is on a rampage with numbers skyrocketing in the past few years. An obese childhood paves way to an obese adulthood which is a serious concern for parents these days. An obese child is most likely to suffer from physical as well as emotional difficulties in his life. Besides leading a sedentary life, they will also be bullied by their peers which may dent the child’s self-confidence.

Factors responsible for child obesity

1. Filthy Eating Habits: Nowadays, children prefer eating junk food instead of fresh fruits and vegetables. Burgers, pizzas and other oily food items have high sugar and fat content which may hamper with your child’s overall body development.
2. Lack Of Exercises: With the advent of television, computer games and more importantly social media, children are devoting more time to these rather than engaging in outdoor activities. While they prefer leading such lifestyle, the calories they consume do not burn out. If your child is inclined towards this, it may spell trouble for his adulthood.
3. Surroundings: If you pack your refrigerators and kitchen with fat-filled stuff like chocolates and chips along with soft drinks, there is a possibility your child will pick them up. But if you act smart and stock your kitchen with healthy foods, your child will most definitely pick up the same.
4. The Genes Factor: If your family carries genes of obesity, your child will also carry them. In a family of obese people, high calorie food and reduced amount of exercise dominates. This will support your child in doing the same.
5. Emotional Difficulties: It is common in adults to treat food as a stress buster but sometimes children also do the same. Children encountering anxiety issues are more susceptible to obesity. As a parent, you need to look out for him as he may try to cope with stress by eating more food.

All these risk factors may harm your child’s present and future leaving him vulnerable to many more diseases such as diabetes and hypertension.