How to Create Healthy Exercise Habits

With daily distractions and a growing to-do list, some days it can seem impossible to carve out time in your schedule for exercise. However, finding time to move your body and develop healthy exercise habits is crucial to maintaining positive overall health and well-being. The multitude of benefits from a regular exercise routine include improved liver, brain, and heart health as well as weight management, strengthened bones, increased endorphins, and elevated energy (1). Now is the time to start developing healthy exercise habits that will remain with you in the future!

 

 

Consequences of an Inactive Lifestyle

 

According to the Centers for Disease Control and Prevention, approximately 25% of U.S. adults are sedentary, and more than 60% of U.S. adults do not meet the recommended amount of physical activity per week (2). An inactive lifestyle, or one that involves long hours sitting or lying down, negatively affects the body over time. Less movement burns fewer calories, which increases your chance of excess weight gain and can lead to other complications like a variety of chronic diseases. One response to a sedentary lifestyle and weight gain is that the endocrine system, the home of your hormones, is disrupted, therefore sending the body out of equilibrium and bringing upon negative effects. For instance, your metabolism may slow down, resulting in a build-up of fatty tissues, which can lead to heart disease, obesity, high blood pressure, type 2 diabetes, fatty liver disease, and more health risks.

 

How Healthy Exercise Habits Decrease Fatty Liver Disease

 

The Plug is specifically formulated to increase the longevity of the liver through all-natural ingredients and the power of plants. In addition to The Plug, a proper nutritional intake and an active lifestyle go hand in hand when it comes to liver health. Without these healthy habits, metabolic disorders (such as obesity and type 2 diabetes) can develop, potentially causing fatty liver disease, the leading chronic liver condition worldwide (3). Choosing to go for a bike ride, taking the stairs instead of the elevator, or jumping into a weightlifting class are all activities that help prevent fatty liver disease. Exercise increases fatty acid oxidation, decreases fatty acid synthesis, and prevents mitochondrial and hepatocellular damage, as observed in various studies involving exercise and liver improvement (4). Evidently, there is a positive correlation between healthy exercise habits and a healthy liver. 

 

Suggested Amount of Movement Per Week

 

For most of us, squeezing in a sweat sesh can be challenging due to time constraints, budget, and resources, so we’re here to tell you that it is possible to add a workout to your daily routine without additional stress. The Department of Health and Human Services suggests that the average adult gets 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week (5). On the far end of the spectrum, 300 minutes per week is advised if your goal is weight loss (5). Additionally, aim to strength train all major muscle groups at least two times a week to keep them stimulated and prevent muscle atrophy. If you need a routine suggestion, perhaps on Mondays and Wednesdays you target your back, biceps, and abs, while Tuesdays and Thursdays are when you target your quads and hamstrings. If this seems overwhelming, start by aiming for at least 30 minutes of physical activity per day. Your workout doesn’t need to be executed in one session, as small movements throughout the day add up to reach these recommendations. 

  

Find a Balance Between Cardio and Strength Training

 

While you may prefer one focus over the other, finding a balance between cardio and strength training in your routine is ideal. A cardiovascular workout qualifies as any movement that recruits large muscles in a repetitive action and increases your heart rate for a prolonged time. Cardiovascular exercise increases lung capacity and strengthens the heart so it can pump blood more efficiently. Limited aerobic movement decreases the heart muscles’ ability to remove oxygen from the blood, forcing the heart muscles to work harder to produce oxygen. This strains the heart and leads to health complications like coronary artery disease, high blood pressure, or even a heart attack. Examples of accessible cardio workouts include running, riding a stationary bike, swimming, dancing, or hiking. Do you ever wonder why after a solid cardio sweat you feel more upbeat and motivated to conquer the day? This is due to aerobic exercise releasing “feel good” endorphins, or mood-boosting chemicals that decrease feelings of depression and anxiety.

 

 

Equally important to training your heart is strength training for your bones and muscles. Both of these make up the musculoskeletal system, which serves as the body’s frame for structure and functional movement. Actively loading the bones with additional weight can increase bone density, which reduces the development of osteoporosis and danger of debilitating falls (6). What’s great about strength training is that you also elevate your heart rate, simultaneously knocking out your cardio goals! As you age, muscle mass naturally lessens and your body fat percentage increases, so it’s important to maintain lean muscle mass in strength and resistance training. An increase in muscle mass peaks your metabolism, improves glucose breakdown, and reduces the health risks previously noted. If you are new to strength workouts, you can join a class at your gym, follow an online guided workout, or incorporate free weights, weight machines, and/or resistance bands into your routine. If walking into a gym full of equipment is intimidating, strength training can be performed in your room with just calisthenics (aka relying on your body weight); think pushups, squats, pull-ups, lunges, and if you feel up to it, lift your dog, toddler, or a 6 pack of The Plug Drink at the same time. 

 

The Importance of Variation in Your Exercise Routine

 

Once you fall into a workout routine, a lack of variation might cause you to become bored, hit a plateau in your progress, and eventually become burnt out. Thus, it’s critical to add variation to your routine not only for your mental health but also your physical health. While the body prefers to be in a comfortable state, it’s in the uncomfortable where you are challenged and continue to grow. Diversifying your choice of physical activity on a daily or weekly basis creates a new stimulus and challenges your body in a new way. Every workout has different benefits and serves a different purpose, as seen in cardio vs. strength training. For instance, one day you might choose to run through the park, which is a high-impact cardiovascular exercise that also stresses the weight-bearing bones of the legs, pelvis, and spine, increasing bone mineral density. Another day, perhaps you opt for a low-impact Pilates class that focuses on strengthening the core, which will improve posture and prevent lumbar back pain. There is plenty of fitness inspiration and in-person/online workouts to choose from, never leaving you bored or at a loss. That said, always make sure you are relying on credible sources and certified trainers.

 

 

Building Healthy Exercise Habits in 10 Steps

 

1. Decide Why You Want to Move - choose five reasons why you want to add exercise to your routine that are specific to not only your physical health goals but also your mental health goals.

2. Set Time Aside in Your Schedule - map out your weekly schedule and slot in time for your workouts.  

3. Make a Plan - find a gym, park, fitness class, or suitable space where you can have an effective workout. 

4. Lay Out Your Outfit - choose your workout outfit the day before. It's true that when you feel confident in your outfit, you will feel like crushing your sweat session - look good, feel good, perform good!

5. Set Your Alarm - no matter what time you choose to work out, set an alarm on your phone as a reminder that it’s “go time.”

6. Make It a Challenge - either create a small goal for yourself or join a fitness challenge to stay motivated. Many gyms and fitness companies hold monthly challenges to help keep you accountable – join in!

7. Have an Accountability Partner - having a trusted friend to check in with your progress and provide encouragement when needed can make the difference between you remaining committed to your workout goals or not.

8. Think Positive - creating new habits takes time, so try not to become discouraged and stay clear of an all-or-nothing mentality.  

9. Keep It Light and Fun - remember that moving your body is a gift to enjoy!

10. Celebrate Victories - try not to put too much pressure on yourself, and don’t forget to celebrate when you prioritize time for your health. 

 

Fluidly Add Movement into Your Daily Schedule

 

Recall that the smallest movements add up to meet your goals. If you are in a time crunch, thoughtfully choosing different lifestyle options can sneak extra movement into your day. If you are on a tight budget, there are many ways to work out with little to no cost. The fitness industry knows exercise is of value and wants to help make it affordable and accessible. Research gym memberships, online subscriptions, and class pack deals; you are sure to find something within your budget. Even so, never forget that you can work out for free in the comfort of your home. If you feel like finding space is a barrier, turn to your living room, garage, local park, and/or backyard – the world is your (workout) oyster! 

 

8 Ways to Implement an Active Lifestyle 

 

1. Work Out at Home - invest in free weights, resistance bands, ankle weights, and/or a yoga mat to make working out accessible at home.

2. Prepare in the Morning - rise and shine! Stretch for ten minutes to improve flexibility and your joints’ range of motion.

3. Plan Ahead - schedule a workout into your day like you do work meetings to make movement happen.

4. Squeeze in Quick Exercises - sprinkle in ten-minute workouts between work meetings when you can’t get a full workout in one chunk.

5. Make Small Changes - choose the stairs, park your car further away, and walk to your destination to increase your steps.

6. Take it Easy - add in a morning, afternoon, and evening walk around the block to clear your mind and increase blood flow.

7. Have a Buddy - change happy hour to workout hour with friends to make exercise social and fun.

8. Head Outdoors - go outside with nature to benefit both your physical and mental health.

 

Take Time to Recover

 

Rest days are just as important as active days. It’s during rest days that your body replenishes glycogen stores, repairs and rebuilds muscle tissue, removes excess lactic acid, relaxes your nervous system, and allows your body to apply all the benefits of your movement. To make a long story short: rest days allow your body time to recover so that you can return stronger and continue to progress toward your goals. A rest day can involve passive recovery or active recovery.

 

- Passive recovery is best the day after an intense workout. This means resting and avoiding movement that puts strain on your muscles and joints.

 

- Active recovery is best if your active days consist of generally low or moderate intensity workouts. Great ways to give your body a break without being completely sedentary include a long walk, a gentle yoga class, or a leisurely swim.

 

 

Recover with The Plug

 

In addition to healthy exercise habits, recovering with proper nutrition is essential. The PlugFAM especially values recovery days because those are the times to nourish your body and give your liver a moment to reset. Drinking plenty of fluids and choosing all-natural foods will encourage your liver to do some house cleaning. One way to hydrate your body post-workout and on recovery days is with The Plug Drink. We performed extensive research to find the best ingredients for optimal liver and full-body recovery. As the body sweats to remove heat while you exercise, you lose body fluid. The Plug Drink’s 13 powerful plant-based ingredients help to replenish your body with fluid, electrolytes, and nutrients – when your body is hydrated, you can recover optimally and become better prepared to crush your exercise goals!

 

Consistency is Key

 

To build healthy exercise habits, consistency is key. This means showing up for yourself and your body with a “can-do” mindset. We are creatures of habit, and the more you incorporate movement into your routine, the sooner it will eventually become natural. It can take 18 to 254 days to form a habit, and it takes on average 66 days for a habit to become routine (7). Consistency will create structure and allow you to grow in your exercise goals. Be realistic and honest with the number of days and hours per week you can allot to working out; setting unrealistic goals will only discourage you and set yourself up for failure. Some days life will happen, and you won’t meet your workout goal for that day, and that’s okay! Every day you have the choice to keep moving forward with your healthy exercise habits. You’ve got this – your PlugFAM is rooting for you!

 

Bibliography

 

1. Physical inactivity [Internet]. Centers for Disease Control and Prevention. 2022. Available from: https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm

 

2. Adults [Internet]. Centers for Disease Control and Prevention. Available from: https://www.cdc.gov/nccdphp/sgr/adults.htm

 

3. People with poor sleep behaviors may be at risk for fatty liver disease [Internet]. Endocrine Society. 2022. Available from: https://www.endocrine.org/news-and-advocacy/news-room/2022/people-with-poor-sleep-behaviors-may-be-at-risk

 

4. van der Windt DJ, Sud V, Zhang H, Tsung A, Huang H. The Effects of Physical Exercise on Fatty Liver Disease. National Institutes of Health [Internet]. 2018 May 18;18(2):89–101. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/

 

5. How much should the average adult exercise every day? [Internet]. Mayo Clinic. Updated 2023 July 26. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

 

6. Strength training: Get stronger, leaner, healthier [Internet]. Mayo Clinic. Updated 2023 Apr 29. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

 

7. Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: Modeling habit formation in the real world. European Journal of Social Psychology [Internet]. 2009 July 16;40(6):998–1009. Available from: https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674