Make Exercise Your Daily Habit

Introduction

Some of the kettlebells that I use: 29 kg (63 lb) Odin, 16 kg (35 lb) Wolf, and 12 kg (26 lb) Panther. Made by Zoobells.

If you’re like me and spend most of your time working in front of a screen, you know how easy it is to neglect your physical health. But it’s never too late to make a change. That’s why I’m sharing this message with my family and friends – to encourage all of us to prioritize our health and start exercising daily.

Even if you’re not an athlete or don’t consider yourself to be particularly fit, you can still benefit from daily exercise. Whether it’s a 7-minute workout or just doing a few push-ups and squats each morning, any amount of physical activity can help improve your health and wellbeing.

So let’s make a commitment to ourselves and each other to start exercising every day and taking better care of our health. It may not be easy at first, but the rewards are well worth it. Let’s make a positive change together.

Fitness is not a sprint, nor a marathon. Daily exercise is a lifelong journey. Enjoy exciting milestones along the way and keep moving.

Safety & Disclaimer

Please note that this is not medical advice and you should always consult with your doctor before starting a new exercise routine. It is also highly recommended that you seek guidance from a professional fitness trainer to ensure that you are exercising safely and effectively.

When exercising, it’s important to take safety precautions and avoid distractions. This means focusing on your movements and paying attention to what you’re doing, rather than being distracted by devices like smartphones. By staying mindful and present during your workouts, you’ll be able to get the most out of your exercise routine and reduces chances of any potential accidents or injuries.

Why I recommend daily exercise

Exercise is essential for maintaining a healthy and balanced lifestyle. It has numerous physical and mental benefits, including weight loss, improved cardiovascular health, and reduced stress levels.

One of the primary reasons why people should exercise daily is to decrease the likelihood of chronic diseases. Regular physical activity can lower the risk of heart disease, diabetes, and certain cancers. It can also improve overall bodily functions, such as breathing, digestion, and circulation.

Exercise is also beneficial for mental health. Regular physical activity can improve mood and reduce feelings of anxiety and depression. It can also enhance cognitive function, including memory, concentration, and problem-solving skills.

Another reason why people should exercise daily is to maintain a healthy weight. Regular physical activity burns calories and increases muscle mass, leading to weight loss and a healthier body composition. It can also help prevent weight gain and obesity, which are major contributors to chronic diseases.

Daily exercise also improves sleep quality. Physical activity helps regulate the body’s internal clock and promotes deep, restful sleep. It can also help reduce the risk of sleep disorders, such as insomnia and sleep apnea.

Overall, the benefits of daily exercise are numerous and well-documented. It is essential for maintaining a healthy and balanced lifestyle, both physically and mentally. So, make sure to incorporate regular physical activity into your daily routine and enjoy the numerous benefits it has to offer.

Physical exercise improves success in other aspects of life and work

There are many successful CEOs and leaders who work out multiple times a week. I have witnessed some of them working out with dedication. Will Lewis, the highly respected and accomplished former CEO of Dow Jones & Publisher of The Wall Street Journal not only works out regularly, he often reminds his colleagues of the importance of working out and taking good care of health. I saw him invite a personal trainer to speak during one of his executive leadership meetings, which I found as relevant and productive for work as the discussions about business. I was inspired by Will working out early mornings at gyms during business trips.

Exercise is useful (and necessary) at every age

According to Business Insider, the 62-year old high-powered CEO Strauss Zelnick “is in insane shape for any age, let alone his own. He works out between seven and 12 times a week, and he founded a group fitness club called The Program.”

There are also people of ages over 80 and 90 years old who work out regularly to stay healthy, fit, and intelligent. Charles Eugster’s talk about why bodybuilding at age 93 is a great idea is awe-inspiring. (Link below.)

United States Supreme Court Justice Ruth Bader Ginsburg, who was 87 years old when I first wrote this blog post was known for her energy, strength, and sharp mind. She worked out regularly with her fitness trainer who she has referred to as “the most important person” in her life (after her family, of course). There is a book called The RBG Workout about her exercise routine and its role in her life.

The Swedish fitness equipment manufacturer, Eleiko features an inspiring video story titled Lifting Makes Me Fearless about Kiran Bai, an 83-year old grandmother who works out with weights.

Lifting Makes Me Fearless – Story of Kiran Bai, an 83 year old grandmother who works out with weights

I have included links to articles about some of the world’s top business and public leaders like her and others who work out regularly in the ‘Further Reading’ section at the end of this article.

Apply behavioral science and social psychology to build and maintain good habits

💡I recommend exercising daily. Not 6 days/week. Not 5 days/week. Daily. One reason I work out daily is that I find it easier and longer lasting to build and maintain a daily habit than a habit of n times per week. I use the “Seinfeld Strategy” (link below) to maintain my daily workout habit. I am not a fitness professional, nor an athlete and my daily workouts are not so strenuous that I would need a rest day. When needed, make it an “active rest day” where my workout is limited to active recovery exercises. (If you work out so hard that you need rest days, you already have greater expertise on fitness than I do, and you are beyond my intended audience for this article.)

💡To keep workouts fun and avoid them becoming boring, I suggest you change your exercise routines periodically. This will keep challenging you and result in improvements to your mind and body. Doing a variety of exercise with different types of equipment or in different environments will increase your brain stimulation and will make you both physically and mentally healthier. There is evidence that the brain evolved for the body to be able to perform complex movements and that doing complex exercises is good for your brain development. (More information on that in the links at the end of this article.)

Hand-painted 24 kg ( 53 lb) Bulldog Kettlebell and two 6 kg (13 lb) Kitty Kettlebells by Iron Skull Fitness.

💡I purposely purchased artistic kettlebells that also double as decorative art pieces in my apartment. I keep them within easy reach in my living room. Having my workout equipment nearby, easily accessible , quick to set up, and ready to use reduces the cognitive load on my brain to start an exercise. This also encourages me to do one or more enjoyable exercises while I’m taking breaks from other activities during the course of the day.

💡I have installed a mirror next to the exit door leading out of my apartment. I have also installed a mirror on the door of my closet where I keep my clothes. They give me frequent feedback on how my body looks relative to the shape I want to be in. That helps me curb desires for unhealthy eating and gives me motivation to exercise.

It is interesting how our brains evaluate things in relative terms:

  • 💡I find it easier to do certain exercises by thinking of my kettlebell’s mass in kilograms which is smaller in numerical value than the pounds equivalent.
  • 💡I find that having my 34 kg (75 lb) Bear kettlebell nearby makes it easier to do exercises with my 29 kg (63 lb) Odin kettlebell because it seems lighter in comparison.

💡Recently, the eight exercises in that day’s circuit which my coach Julian instructed me to perform felt too challenging for me to complete. After the first round, I felt I wouldn’t be able to complete all three rounds. To gain motivation to complete the third round in good form (actually, to be able to complete it at all), I made a decision to post that final round on Instagram. So I turned on my video camera and started recording. I wasn’t initially planning to post that day’s workout on Instagram, but when I began to struggle during round two, I knew I needed a motivational boost, which the commitment to post its videos on Instagram provided.

💡I transfer learnings from my work in product engineering and business to my fitness regimen. For example, I use Objectives & Key Results, OKRs for my personal fitness. I incorporate reflection, retrospectives, and project pre-mortem methodologies that I have found successful in product development.

I encourage you to transfer learnings from the domains you are good at to your physical fitness projects.

I find that applying behavioral science, learned from the works and writings of experts like Daniel Kahneman, B.J. Fogg, James Clear, and Charles Duhigg is effective in creating lasting exercise habits. I recently gave a talk about this at a World Economic Forum YGL event.

Some of my workout videos

We should all prioritize our health and wellness and inspire others in our lives to do so. Here are 8 videos of my workouts from Friday morning:

Further Reading

Why leaders should work out

Exercise benefits your brain and physical health

Working out regularly at any age

How to apply behavioral psychology and social science to make exercise your daily habit

Effective ways to exercise

Excellent workouts that can be completed in a few minutes

Why you should work out daily; Active recovery exercises for active rest days

Home gym fitness equipment that I use and recommend

Equipment I use at home

Equipment I use while traveling

(Originally posted on Instagram and Facebook)

Updates

In my exercise routine, I track my progress based on consecutive days of at least one hour of intense, functional fitness workouts. I do not count multiple hours of exercise on the same day as multiple workout days. Instead, I focus on consistently engaging in a variety of high and medium intensity exercises each day. By following this regimen, I aim to maintain a consistent level of intensity and ensure that I am challenging my body to achieve my fitness goals.

  • As of December 24th, 2022, I have been exercising daily for one hour or more for one thousand consecutive days.
    • On each of these 1,000 days, I worked out for at least 1 hour in a functional fitness workout that included high or moderate level of weight training. On some days, I exercised for four hours or longer. Any additional hours beyond the base 1 hour could include physical activities like bicycling, hiking, and outdoor walks, but at least 1 hour daily had to be a proper gym-style workout with weights doing functional training similar to CrossFit.
    • I have not taken any rest days nor light workout days for the past thousand days, regardless of whether I was traveling, sick, or extremely busy with other priorities.
    • On all of these days, I have done at least one hour of full-body functional fitness workouts. I have not done any upper-body-only days, legs-only days, etc.

On January 1st, 2023, my 1,008th consecutive day, I published my follow up blog post titled What I am learning from working out daily for 1,001+ consecutive days.

By Rajiv Pant

Rajiv Pant राजीव पंत 潘睿哲