It would be great to have time for more exercise. But if your work life rarely gives you much time to yourself, never mind allows you a routine - how do you build healthy exercise habits that stick, such as regular jogging or going to the gym?

If you want to create positive exercise habits, spring and summer are the ideal seasons because the additional daylight naturally boosts performance levels. Here are some steps that might just make all the difference.

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Step one: Be specific

Avoid vague goals (such as ‘exercise more’), as you’ll be less likely to stick to them. Instead, set well-defined goals, for example, ‘I’ll go to the gym on Monday, Wednesday and Friday at 7 am for 30 minutes.’

Step two: Make it non-negotiable

Don’t give yourself a chance to opt out. Lay out your yoga mat the night before or pack your swimming kit in the evening and leave it ready by the door. Then when you’re up, it’s easier to be intentional about your goal because the option to back out isn’t there.

Step three: Keep it interesting

Research has shown that you’re more likely to be consistent and achieve more if you find ways to make pursuing the goal fun and varied.

This might include jogging with a buddy or doing a spin or dance class occasionally to mix up your routine instead of doing your usual workout alone and letting it become a chore.

Step four: Allow for flexibility

Sometimes, you can’t stick to your habit plan because life takes over. During these times, be kind to yourself. For example, if you have an early morning meeting, allow yourself an ad hoc lunchtime workout or just a walk outside.

Buy yourself a weighted hula hoop or skipping rope and leave them within reach of your desk for a quick cardio blast between online meetings. That way, your schedule becomes more stimulating, and you won’t feel like you missed a day.

Step five: Find support

Having the right social support can help you stay focused on your goal, give you accountability and reinforce your positive habit. For example, by joining a class at the gym or signing up with a personal trainer, you’ll be surrounded by supportive people who will encourage you to reach your goals.

Create healthy habits this summer

Best of all, these five steps for creating positive exercise habits can be applied to anything. And although summer is almost over, it’s never too late to form healthy habits because once a habit is ingrained, it becomes easy, automatic and can last a lifetime.

At Consider it Done, we can’t go for a run for you, but we can remove the background noise and conflicts on your time, so you can focus on the things that really matter to you.

How to create positive exercise habits this summer