Super Habit #3: Getting Regular Exercise

It’s hard to believe we’ve almost reached the end of the Super Habits list. But this is Super Habit #3. It’s sort of a no-brainer, but it’s something we can also struggle with: getting regular exercise.

I’ve been a fan of exercise since I was a kid. But that doesn’t mean I’ve always followed through. In fact, currently, I’m in a lull. Although we can thank COVID-19 for that, it’s really not a good excuse. So currently, I’m still walking a couple of miles a day, and doing some short workouts at home. But that’s a big drop from just a couple short months ago.

Gym or No Gym?

I’ve kept myself motivated without a gym for months on end in the past. But based on recent events, I’m a fan of having a membership. My motivation level was higher before COVID closed down my gym. I had access to equipment and space I could never have at home.

This isn’t to say a gym membership is required. I’ve created some great exercise routines with very little. I just think going to the gym is a motivator.

How Much Exercise Is Enough

More is not always better. Depending on your goals, 30-45 minutes of moderate exercise can be enough to keep you more healthy. Personally, I aim for 60-90 minutes. However, I also aim for variety. Before COVID-19, here’s what my week of exercise looked like:

  • Monday: 45-60 minutes in the gym, chest, 30-40 minutes walking, karate class
  • Tuesday: 45-60 minutes in the gym, arms, 30-40 minutes walking
  • Wednesday: 45-60 minutes in the gym, cardio, 30-40 minutes walking, karate
  • Thursday: 45-60 minutes in the gym, legs, 30-40 minutes walking
  • Friday: 45-60 minutes in the gym, cardio, 30-40 minutes walking
  • Saturday: 60-90 minutes in the gym, core, (I do core other days as well), 30-40 minutes walking
  • Sunday: 60-90 minutes walking

Of course, life can mess with your schedule and you might miss a day. On the other hand, you might get extra exercise some days by taking a hike or riding your bike to work. The point is to be consistent.

Walking Is My Always-Exercise

I think it’s a good idea to have one exercise that you always do no matter what. For me, it’s walking. Even when my other exercise habits wane, I keep walking. Every. Single. Day.

Some might use biking, basketball, or jogging as an always-exercise, but I’m a walker, and have been since I was a kid. Just ask my mom about how many times the neighbors would have to return me to the house when I was little. I loved to walk. I still do.

So it doesn’t matter what you do for exercise. Just make sure to do it regularly. It doesn’t hurt to get your heart rate up and work up a sweat.

Exercise is good for your physical, mental, and emotional health. It might be hard at the start, but I guarantee if you keep at it, Super Habit #3 will help you to live a happier, healthier, more successful life.