In a world where time flies and priorities compete for attention, there is one Habit that holds the key to a strong and healthy body: Daily Exercise. With just a few minutes of intentional movement each day, you can unlock a world of vitality and well-being.

Even if you’re not an athlete or don’t consider yourself to be particularly fit, you can still benefit from daily Exercise. Whether it’s a 7-minute workout or just doing a few push-ups and squats each morning, any amount of physical activity can help improve your health and well-being.

So let’s make a commitment to ourselves and each other to start exercising every day and taking better care of our health. It may not be easy at first, but the rewards are well worth it. Let’s make a positive change together.

How to make exercise a healthy habit

Exercise is good for your heart, bones and muscles, weight, and sleep. Staying fit can even help you live a longer, healthier life.

You’ll get more benefits from exercise if you make it a regular habit rather than a once-in-a-while burst of heavy activity. Even small amounts can do your body some good: Just 10 minutes of aerobic activity each day can lower your risk of heart disease.

If you haven’t exercised in a while, don’t try to do too much at once. You risk muscle pain or damage, or even a stress fracture. That could prevent you from working out again. Instead, start slowly. Steadily build up how long or hard you work out over time.

How do you motivate yourself to turn exercise into another part of your normal routine? Here are a few tricks to make exercise a healthy habit:

Find Something Funny

Choose exercises you like that are comfortable for you. You’re more likely to carve time out of your day for a workout, activity, or class if you enjoy it.

If music pumps you up, try a Zumba or water exercise class. If you like fresh air and trees, plan bicycle rides through the park. If you’re competitive, join a local golf or tennis league.

Tips: Pick exercises that you look forward to, not something you have to force yourself to do just because it’s good for you. Enjoyable activities are more likely to become habits:

• Think about how and where you like to exercise: indoors or outdoors, alone or with a group, at a gym, or at home.
• You don’t have to do the latest fitness fad that you read about on social media if it isn’t right for you. If it suits you to just walk on a treadmill while you listen to a podcast, that’s great!
• Do a variety of activities so you don’t get into a rut and quit altogether.

Make It Convenient

Exercise will become a habit when it fits into your normal schedule. If you tend to wake up early, plan to work out in the mornings before you shower. If you usually watch TV in the early evening, keep hand weights nearby so you can do some reps while you catch up on your favorite show.

Tips: Combine your workout with things that are already part of your daily life:

• Take brisk walks with your dog.
• Dance to pop music while you vacuum the house.
• Climb a few flights of stairs instead of taking the elevator.
• Have a little extra time? Walk to the market or mall instead of driving.

Put It on Your Calendar

Schedule workouts just as you do other appointments. If you plan to do a morning walk or water exercise class three times a week, put that time into your schedule and let people know you’re booked.

Tips: Set up regular exercise appointments in your calendar:

• Find a workout buddy so you’re more likely to show up and exercise.
• Create a recurring appointment in your mobile phone or computer so it’s always blocked off as a time when you’re busy.
• Set up reminders or alerts that pop up on your phone screen ahead of your workouts.

Set Realistic Goals

You can’t form habits overnight. It’s a journey. Set realistic goals for exercises and you’re more likely to keep it up and make it a habit.

Tips: Create rewards to help you stick to a long-term workout routine:

• Plan to do a 10-minute walk, five times per week.
• Write down your plan and include a reward for when you meet your goal.
• Once you hit that goal, reward yourself. Book a massage. Download a new audiobook. Plan a picnic in the park.

Stay Flexible

Sometimes, your schedule changes.

• You get a new job.
• You have an injury.
• You move to a new home that’s far from your old gym.

These can throw off your workout routine. Don’t give up. You can get back on track. Create new exercise habits if your old ones don’t work for you anymore.

Tips: Adjust your workout habits to fit your new normal:

• Find a gym, park, or walking path near your new home.
• Sign up for an exercise class that fits into your new work schedule.
• If you’re getting over an injury or illness, start to exercise again at your new pace or fitness level. Slowly build up your stamina and strength.

What are the benefits of regular exercise?

• Reduces your risk and complications of heart disease, high blood pressure, osteoporosis, diabetes, cancer, and obesity.
• Keeps joints, tendons, and ligaments flexible, which makes it easier to move around.
• Reduces some effects of aging, especially the discomfort of osteoarthritis.
• Contributes to mental well-being.
• Helps relieve depression, stress, and anxiety.
• Increases your energy and endurance.
• Helps you sleep better.
• It helps you maintain a normal weight by increasing your metabolism (the rate you burn calories).
• Helps you stay independent.
• Prevents many types of cancers.
• Helps you live longer.

Final Thoughts

However, we understand that incorporating daily exercise into our routines can be challenging. That’s why tools like Justly, an app designed to help users reach their goals with positive habits and consistent routines, can be invaluable.

So, whether you’re a beginner seeking guidance or a fitness enthusiast looking to elevate your routine, consider integrating Justly into your daily life. Let it be your companion and guide as you embark on this transformative journey of building a strong and healthy body.

Remember, the power to shape your future lies in your hands. Embrace the habit of daily exercise, leverage the support of Justly, and witness the remarkable impact it can have on your overall well-being.

Start today, and step into a world where strength, health, and vitality become the pillars of your extraordinary life.

Justly: Habits, Goals, Journal

How To Build A Strong and Healthy Body With Daily Exercise was originally published in Justly Blog on Medium, where people are continuing the conversation by highlighting and responding to this story.