How to Build Lasting Exercise Habits in 2025

By: Amy Keating, PT, MSPT

Did you set a New Year’s resolution this year??

Some of the most common New Year’s resolutions that Americans make are focused on weight management, healthy lifestyle choices, and fitness.  One of the biggest barriers to success with achieving a fitness New Year’s resolution is the long-term commitment.  The tips below will help guide you on your fitness and health journey.

• According to research, exercising four times weekly for six weeks is the minimum for habit formation

  • Schedule exercise on your calendar

  • Treat exercise like an important meeting

  • Make the time and don’t make excuses

• What are your goals?

  • Endurance, strength, weight loss

  • Build exercise slowly to make the program more sustainable

  • Start with 10-15 minutes and gradually build up in small increments

    
    

• Link exercise to things you already do to make it easier to develop a habit

  • Calf raises and squats while you microwave, brew coffee, or watch water boil

  • Move around during commercial breaks, stand up and watch TV for a few minutes during a show, stand up while you look at the internet by placing your laptop on the counter, park farther away from the store entrance.  Repeated sit to stands are another good exercise that can be completed during down time.

    
    

• Keep variety in your exercise routine

  • Mix up your exercise options with activities like walking, stair climbing (if this is a safe option), group exercise class, dance class, play with grandkids, walk at the inside mall, and indoor pool class.

  • Try new things

    
    

• Use a watch or phone to track your activity level so you take ownership of your fitness

  • Iphone, Apple Watch, FitBit watch, Gard Pro Health watch, Samsung Galaxy watch

    
    

• Be realistic with your fitness goals

  • Exercise with a group, class, or friend to keep you accountable.  You can share your fitness goals and progress with friends or family with your electronic trackers. 

Some of the most common reasons for failure to maintain an exercise program are unrealistic expectations and aggressive goals. The physical therapists at A Step Ahead Physical Therapy are well-trained experts in movement and exercise. Our clinic offers a wellness program to guide clients to appropriate exercise programs to safely build strength and endurance. Our physical therapists can assist with developing an exercise program, develop ideas for variety of fitness, and create accountability through a physical therapy wellness program. 

To schedule a wellness appointment at A Step Ahead Physical Therapy, please give us a call at 770-998-6636.

ABOUT THE AUTHOR

Amy joined A Step Ahead Physical Therapy in 2014 and has been a physical therapist since 2006. Amy has worked in subacute rehabilitation, assisted and independent senior living communities (including memory care) and in outpatient rehabilitation. She has taken courses in neurological rehabilitation, kinesiology taping, orthopedics, functional mobility, geriatrics, total joint replacement, balance disorders and vestibular rehabilitation.