Five easy ways to form good fitness habits


How can anyone find time to work out, do so consistently, and effectively? Bestselling fitness author and social media influencer Beth Linder-Moss knows the best ways to form fitness habits is a little at a time with proper motivation, and a view to a desired future. She described some ways to incorporate heathier habits into the day on her podcast hosted by Dr. Marissa Pei. 

(This podcast that can be heard on: Apple, Spotify, Libsyn, Soundcloud, Deezer, Boomplay, Audacy, Tune In, MetaphorFM, and her website Beth Linder-Moss.)

Set achievable goals

Among other things, Beth stressed the importance of setting achievable goals and creating a plan to reach them. “By breaking down larger goals into smaller, more manageable steps, it can be easier to stay motivated and on track,” she said. “This can lead to a greater sense of confidence and accomplishment, which can further encourage positive habits and behaviors.” 

Beth also believes that by setting more realistic goals and ways to reach them by working incrementally will avoid the ‘all or nothing’ trap so many fall into. This ‘all or nothing’ approach to fitness programs is a very rigid mindset in which the individual believes that they must follow a strict exercise and nutrition regime without any deviation or exception to make progress or see any results. 

This approach can lead to an unhealthy relationship with food and exercise, as there is no room for flexibility regarding meals or workouts. It can also be an ineffective approach, as the rigidity of the program can cause burnout, leading individuals to quit their fitness programs altogether. It’s important to remember that balance is key when it comes to fitness and health. It’s okay to have indulgences or miss workouts occasionally if you prioritize consistency and sustainability in the long run.

Link existing habits together

According to Beth, “it’s amazing how a small change in our routine can make such a big difference in our energy and mindset throughout the day.” None of her ideas necessarily require large chunks of time, equipment, or expense. Another way is to link existing habits to healthier ones. “Any one of us can take a few moments to get more from ourselves for ourselves.” Here are a few.

  1. If making coffee or tea in the morning is an engrained habit, use the time the coffee or tea brews for a brief meditation. “It’s a simple way to center yourself and prepare for whatever the day may bring.  Now that few minutes of time work for your benefit,” Beth said.
  2. Everybody sleeps, so that is definitely an existing habit. To tie this to fitness, sleep with your workout clothes on. It certainly eliminates the excuse of not being ready to exercise in the morning! “It may sound a bit odd at first, but try it before you dismiss it,” she suggested. 
  3. Most Americans drive or ride in cars. While inside the vehicle, sit with your shoulders back and straight. “This will help posture, and alertness when behind the wheel, Beth coached. “This is also a good approach for when seated at a desk.”
  4. Another exercise while seated in the car or anywhere, is to engage the core. It is accomplished by firming the stomach muscles. “I do this while using my stomach muscles and imagine sucking my bellybutton into my back,” Beth confessed. A strong core is key to a strong base which leads to better overall strength for anyone. She also discussed the importance of breathing while engaging the core and suggested using lumbar support in car seats.
  5. Daydreaming. Everyone daydreams about the future and how great it will be. While daydreaming, think about the future and the impact healthy habits will make on that ‘potential you.’ “Humans want immediate gratification,” Beth counseled. “Not just lately but since the earliest evolutionary versions of humans existed.” She continued, “visualizing the future benefits of good habits now for a better tomorrow is higher ordered thinking which is way more difficult than the ‘want food eat food now’ reflex all humans have.”

Benefits of good fitness habits

In today’s fast-paced world, it can be challenging to maintain a healthy lifestyle. However, forming good fitness habits can significantly improve overall well-being. Studies have shown that regular exercise can help reduce stress, improve mental health, enhance cognitive function, and reduce your risk of various health conditions like heart disease and diabetes. 

According to the World Health Organization, adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Unfortunately, many people struggle to meet these guidelines due to their busy schedules, lack of motivation or some combination. That’s why forming good fitness habits is crucial. “By establishing a routine and sticking to it, you can make exercise a part of your daily life,” Beth concluded. 

Beth Linder-Moss is the author of an Amazon best-selling book, “Think Healthy, Be Healthy” and hosts a weekly nationally syndicated podcast. Ms. Linder-Moss is a certified Health and Wellness Coach, certified Personal and Group Fitness Trainer, certified sports nutritionist, and an Exercise Physiologist, having earned her Bachelor of Science degree from Penn State University. Beth has helped thousands take positive steps in their journey to a healthier life through the written word, social media, one-on-one training, and group sessions. Learn more at her website:

Courtesy of Harold G Nicoll