Research suggests that about a month of consistent exercise is enough to build a lasting habit. A randomized controlled trial showed that paying people to exercise for 28 days resulted in benefits lasting up to 40 weeks later.
Temptation bundling involves pairing a pleasurable activity, like watching a favorite TV show, with exercise. Research shows this can increase the likelihood of exercising because people start craving the activity they enjoy, such as watching the next episode of a show, while working out.
The 'what the hell effect' refers to the tendency to abandon goals after a small failure, such as overeating after missing a calorie target. In exercise, setting tough but achievable goals with built-in 'free passes' for occasional misses can prevent this effect and help maintain consistency.
Research found that mixing up exercise times is more effective than sticking to the same time daily. While exercising at the same time can create a habit, missing that slot often leads to skipping the workout entirely. Flexibility allows for more consistent exercise overall.
Making exercise social, such as working out with friends or sharing progress on social media, can increase motivation. Studies show that people are influenced by the behaviors of those around them, and public accountability makes it harder to skip workouts.
Financial incentives, such as committing to forfeit money if exercise goals aren't met, can be highly motivating due to loss aversion. Research shows that people are more motivated by avoiding losses than by potential gains, making this strategy effective for habit formation.
Research suggests that 20 to 25 minutes of moderate exercise daily is sufficient to maintain heart health. Activities like taking the stairs, biking to work, or brisk walking can help achieve this goal.
Falling off the exercise wagon more than you'd like? These strategies, based on economics and the science of habit formation, can help. Plus, you get to binge-watch TV.Learn more about sponsor message choices: podcastchoices.com/adchoices)NPR Privacy Policy)