How To Create Sustainable Exercise Habits in 2025?

Regular exercise is one of the best things you can do for your health.

It helps you stay strong, keeps your heart healthy, and lifts your mood. Exercise can help you sleep better, think clearer, and feel more energized. Best of all, you don’t need fancy equipment or hours of workout time to get these benefits.

Starting an exercise plan is one thing – sticking to it is another. Here are some proven ways to make exercise a lasting part of your daily life:

Start Small, Win Big

• Even 5-10 minutes of exercise counts
• Build up slowly as things get easier
• Don’t forget to celebrate your small wins along the way

Link Exercise to Your Daily Routine

• Try 10 squats while brewing coffee
• Do counter push ups while your food is in the microwave
• Stretch during TV commercials

Make it Fun

• Pick activities you enjoy
• Try different types of exercise until you find what clicks
• Join a walking group, exercise class, or exercise with a friend

Make it Stick

• Research shows that exercising 4x / week for 6 weeks is the minimum to form a habit
• Put workout times in your calendar, and treat them like any other important meeting
• Pack your gym bag the night before

Get Support 

• Work out with friends or family
• Join group fitness classes
• Find an exercise buddy

Need Help Getting Started?

As physical therapists, we’re experts in movement and exercise. We can help you:

• Create a safe exercise plan that fits your needs
• Work around any pain or physical limits
• Learn proper form to prevent injury
• Build strength and flexibility safely

Whether you’re completely new to exercise or getting back into it after a break, we’re here to help. Don’t let pain or uncertainty hold you back – schedule a visit to start your exercise journey the right way.

Remember, the best exercise plan is one you’ll actually stick to. Start small, build slowly, and focus on consistency over perfection. Your future self will thank you!

References:

Research:

1. Kaushal, N., Rhodes, R.E. Exercise habit formation in new gym members: a longitudinal study. J Behav Med 38, 652–663 (2015). https://doi.org/10.1007/s10865-015-9640-7
2. Rhodes, R. E., & Fiala, B. (2009). Building motivation and sustainability into the prescription and recommendations for physical activity and exercise therapy: The evidence. Physiotherapy Theory and Practice, 25(5–6), 424–441. https://doi.org/10.1080/09593980902835344
3. Holm, A.T. Tveter, T. Moseng, H. Dagfinrud,Does outpatient physical therapy with the aim of improving health-related physical fitness influence the level of physical activity in patients with long-term musculoskeletal conditions? Physiotherapy, Volume 101, Issue 3, 2015,Pages 273-278, ISSN 0031-9406, https://doi.org/10.1016/j.physio.2014.11.005
4. Roma Forbes, Allison Mandrusiak, Michelle Smith, Trevor Russell. A comparison of patient education practices and perceptions of novice and experienced physiotherapists in Australian physiotherapy settings. Musculoskeletal Science and Practice. Volume 28, 2017, Pages 46-53, ISSN 2468-7812, https://doi.org/10.1016/j.msksp.2017.01.007

Articles and Content:

1. Clear, James. “How to build new habits by taking advantage of old ones.” Atomic Habits (2020).
   1. https://yourknow.com/uploads/books/Habit_Stacking__How_to_Build_New_Habits_by_Taking_Advantage_of_Old_Ones.pdf
2. https://www.choosept.com/did-you-know/5-hours-of-weekly-exercise-could-help-46000-americans-avoid-cancer-each-year
3. https://www.choosept.com/health-tips/exercise-videos-physical-therapists
4. https://www.choosept.com/video/exercise-posture-break-office-workers