Tips to build lasting exercise habits in 2025

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RYTE Rehabilitation

As Americans prepare their health goals for 2025, we want to share tips to help individuals create sustainable exercise habits. They have combined current research with practical strategies to help people maintain their fitness resolutions beyond January.

Therapists say that starting exercise isn’t usually the problem, it’s sticking with it.

Key tips to remember are:

Research showing that exercising four times weekly for six weeks is the minimum for habit formation Schedule exercise into your calendar

Treat it like any other important appointment

Starting with small, easy goals and building slowly makes exercise more sustainable 5 or 10 minutes counts

Celebrate your small wins

Linking exercise to things you already do makes it easier to make it a habit Calf raises or squats while you morning coffee brews are a great way to start! Get up and stretch during commercials or between TV shows

Make exercise fun and you’re more likely to keep doing it Pick activities you like

Don’t be afraid to try new things, you might find something you like

Don’t go it alone Exercising with a friend or a group helps keep you accountable

Share your goals with others

Starting small and building momentum is the key to making exercise a habit. Pursuing aggressive goals often leads to burnout and disappointment.

Physical therapists are experts in movement and exercise.

They 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, and safely build strength and flexibility.

Whether you’re completely new to exercise or getting back into it after a break, your PT can help you start 2025 off on the right foot.

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!