Create an exercise habit 2025

physical examination

'Do you walk at least 30 minutes a day, at least 3 days a week?' No.

'Do you do strength training two or three days a week?' No.

You don't get enough exercise." "Yes, I do."

I think I'm doing more than I thought when you add it all up, but I can't confidently say "I'm doing it! I can't say with confidence that I'm doing it, but that's not good enough.

Stable in an obese state because of lack of exercise.

We need to get into the habit of exercising and aim for a gradual reduction.

I want to be able to confidently answer "yes" instead of "no" to the question of whether I exercise on next year's health checkup questionnaire.

Not very good at taking diligent action and not very good at keeping track of it

iPhone or other devices that record on their own.

number of steps

Maybe I shouldn't have been wearing my Apple Watch lately.

Proposal to buy a new Apple Watch or [Aura Ring

Pokémon Go Route

950 m course around the house, about 10 minutes walking, 15 minutes with a buffer of work.

Find out how many steps this is.

About 1,500 to 2,000 steps?

I'm thinking 6 laps for an hour, 6km, about 10,000 steps. I'll try to do it when I feel like it.

Roughly the same order to the station, and when I was going to work, that meant I did about four sets every day, including walking to work for lunch.

This is rewarded for 7 consecutive days of achievement.

GPT5.icon

Nishio, the trick is to fix it small and visualize it. Turn it around with the least amount of structure.

Three Principles

Very small: from a size that can be done with zero motivation (5-10 minutes of walking, 5 chair squats).

Fixation: start each day with the same trigger (e.g., after lunch = shoes on -> 10 minutes around the house).

Visualization & Reward: Circle and cross on the calendar and a small reward for achieving 7 times.

Shortest route of 4 weeks

1-2 per week (ignition)

Walking: 10 minutes after lunch (if it's raining, step up and down indoors or on the spot footsteps).

Strength training (2 per week):

8 chair squats / 8 wall push-ups / 8 hip lifts x 2 laps (5 minutes total).

Approximate intensity: a slight increase in breath (RPE 5/10).

Visualization: ○ for implemented days, - for not implemented; target 5 out of 7 days.

3-4 per week (established)

Walking: 15-20 minutes or 7,000 steps/day (split OK).

Strength training (2-3 per week): 10-12 x 2-3 sets of the three types above; 20-30 seconds of plank can be added.

Rest: Do not take two consecutive days off (do not break the chain).

After 5 weeks (standard)

Approximate: 150 minutes/week of moderate-intensity + 2 strength-training sessions per week; on days when the mood strikes, increase the load slightly by walking uphill or at a faster pace.

Structured (not relying on motivation)

Environment: Sneakers left out in the entryway/exercise t-shirts on top.

Alternative plan: on busy days **"1 minute "** (10 chair squats + 10 wall pushups).

If-Then plan (copy and paste to use)

If you finish your lunch, put on your shoes at the entrance and walk for 10 minutes.

If it's raining, then 1 round trip up the stairs x 5 minutes (or footsteps on the spot).

If I don't make it at night, then I'll just do 10 chair squats and go to bed.

Injury Prevention and Safety

Warm up by walking slowly for the first minute or two. If pain occurs, stop.

Consult a physician before starting if you have chest pain, severe shortness of breath, dizziness, or pre-existing medical conditions.

The first priority for weight is to make exercise a habit (food can be fine-tuned later).

Today's 3 moves

1. now put the sneakers out in the doorway.

2. schedule a 10-minute walk after lunch tomorrow on your calendar.

3. do 5 wall push-ups before bed and "mark the start".

If needed, I can set reminders for a "10 minute walk" at 12:30 daily and a "5 minute strength training" on Tuesdays and Fridays. Do you want to make it?

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Understand. Let's design on the premise that "I'm not good at making a habit. The goal is not "exercise itself," but rather to not zero in on it every day.

Minimum rule (fixed for 2 weeks, no increase)

1. action: 1 chair squat (10 seconds) after brushing teeth.

2. trigger: start the moment the toothbrush is placed.

3. record: circle on the calendar when finished, - when not done. 4 out of 7 days passed.

Do not add to the motivation (remain at "one time" for 2 weeks). This is a period of time for the success experience to etch itself into your brain.

7-day reboot

Daily: only one time above.

Option only on days when you can (optional): walk on the spot footsteps for 30 seconds or 5 minutes.

The goal is not consecutive, but total (4/7) - no problem if consecutive runs run out.

Emergency procedures" on a day with zero motivation: 30 seconds

Stand up → 1 chair squat → circle and finish.

This tells the brain that the chain is not broken.

Common mistakes → Countermeasures

Trigger is ambiguous -> fixed after brushing teeth (connected to an action that is always present every day).

Preparation is a hassle→You can leave your normal clothes on, no tools required.

Perfectionism → Record only "○ or -". Do not record time and frequency.

Guilt of skipping work → resume normally the next day (no punitive games).

Environment and Visualization

Small sticky note "Suk 1" on the toothbrush cup. Turn it over when you are done.

Put a 7 x 2 week square on the refrigerator (X/- only).

Reward for achieving 2 weeks (small ones are OK).

How to stretch after 2 weeks (just one)

Chair squats 1 time to 3 times (others remain unchanged). Only +2 times every 2 weeks thereafter.

If necessary, you can create a nightly reminder at 9:30 p.m., "Did you finish Sukuk 1 today?" reminder at 21:30 every night if needed. Do you want to make it?

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