Building Atomic Habits for Fitness

Adapting from the book titled “Atomic Habits” by James Clear, here are three tips on how you can build a healthier, more active you. One of the benefits of going to the gym to lift weights is building muscles and slowing down muscle atrophy, which happens to all of us as we age above 30. Muscle mass declines about 3 to 8% per annum, and the rate is higher for individuals aged 60 and above. That’s why it’s important to build muscles to slow down muscle atrophy for graceful aging.

Tip 1:What is your Identity? Identity here means how you see yourself, what you see yourself as, and how you want others to see you. An example of an identity is seeing oneself as a healthy person. Go further to define what a healthy person means to you personally. I can define it as someone who goes to the gym regularly and eats healthily. Having set that definition, it will help us make decision-making a lot easier. If I’m stuck between buying fruits and a processed snack, I can defer to what a healthy person would choose to fast-track a health-related decision.

For many seniors, maintaining this identity of a healthy person is vital. Personal trainers for seniors can assist in this endeavor. These trainers tailor fitness routines to seniors’ needs, helping them stay active and confident. So, when considering your identity as a healthy person, remember that personal trainers for seniors can be a great support.

Tip 2: Start a gym habit. Building a regular habit takes about 66 days, as per James Clear. This means committing yourself to going to the gym regularly for the next two months. It doesn’t have to be on a daily basis; one can start small by choosing to go twice a week. It’s best to fix the same time and day on a weekly basis. Ideally, it would be advisable to sign up with a personal trainer as they would be able to assist you with accountability. Best of all, they will guide you on the exercises to do and how to train safely and effectively, instead of going through tons of YouTube videos trying to figure out which exercises to do and if they’re done safely.

Tip 3: Make it obvious. Now that you have your personal trainer ready to train you, it’s up to you to show up for training. Make it obvious by setting your training dates and times on the calendar. This reaffirms that training is a priority, especially since an appointment has been fixed. Pack your gym bag the night before so that you don’t have to rush in the morning when heading to work.

Make healthy snacks like fruits and nuts visible within the household and within reach. We are influenced by our surroundings when it comes to what we eat and drink. If there are more fruits or healthy snacks around the household or workplace, it will be easier to choose those. Clear your place of snacks or hide them in cupboards or on the top shelf, requiring effort to reach them, like stepping on a chair.

Please apply these tips, and we hope they work for you.

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Article Written By:

Adolphus Lee
Team Trainer

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