13.11 Creating a Routine and Schedule Helps People Stick to Physical Activity Goals

Creating a Routine Around Physical Activity

Developing some sort of routine with regards to activity can help people stick to their goals. Think about the other routine tasks in your life: brushing your teeth, making coffee, remembering to bring your bus pass, or packing lunches. These types of things become habit after repetition, but probably required some forethought at first. Or perhaps you took certain steps to make these tasks easier to do or remember to do. To help make physical activity more routine, one could, for example:

• Leave fitness clothes in a bag near the door to help remember to take it when leaving for the day;
• Make it a habit to always walk the dog after dinner;
• Complete a YouTube workout while coffee is brewing in the morning; or
• Make walking or biking to class or work a part of your commute.

Consider the times throughout the day that could provide an opportunity for some physical activity, like breaks during or between classes. Walking, stretching, and resistance training may not produce enough sweat to require a full shower afterwards, making them good things to fit into smaller amounts of time.

Prioritizing and Scheduling Time for Physical Activity

Blocking off and guarding specific times for desired activities throughout the week helps make physical activity a priority. Learning to say no to other things during that time will allow you to say yes to these important appointments with yourself. Everyone deserves to practice self-care. If being accountable to yourself is difficult, ask a friend, partner, or roommate to be active with you or to remind you of your commitments and goals.

If setting aside a specific block of time seems too overwhelming, try setting a physical activity goal around the number of minutes or the number of days each week you’d like to achieve. If you find crossing off or checking off tasks motivating, using a calendar or planner to check off your activity can help. You might try fitting in more minutes of activity on days you work fewer hours, have fewer classes, or have larger breaks in your schedule. Whatever you decide, try to make physical activity part of your normal routine; come up with a plan that fits into your life.

Student Perspectives: How Do You Fit Physical Activity into Your Schedule?

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Making Physical Activity a Social Activity

Regardless of the type of activity, consider asking others to join you. Being active with a friend, classmate, or roommate can be a great way to hang out on a regular basis despite busy schedules, and at the same time, combine physical activity with your social life.

Student Perspectives: How is Physical Activity Also a Social Activity?

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