How To Make Exercise a Habit That Lasts

Read Time: ~2 minutes
Time To Perform Exercises: ~5 minutes

Hey there!

One of the biggest problems I see in my office isn’t which exercises people choose, it’s sticking with them long enough to see results.

Weekend warriors, busy parents, even professional athletes I’ve worked with on the PGA Tour trailers, they all run into the same issue: great intentions that fade after a couple of weeks.

The good news? Habits don’t have to be complicated. And if you build them right, they’ll last.

Why This Matters

Exercise isn’t just about “fitness.” It’s about:

• Moving without pain

• Protecting your joints

• Staying independent long-term

And here’s the kicker: consistency matters more than intensity.
Doing 5 minutes a day beats going hard for 2 weeks and then stopping for months.

Why Habits Fail

• All-or-nothing thinking → Trying to change everything at once.

• No clear plan → Random workouts with no structure.

• No accountability → Nobody checking in when life gets busy.

• Pain flare-ups → One bad day knocks you completely off track.

The Most Common Reason People Aren’t Consistent

Last week, a patient told me: “I started exercising, felt sore, and figured I should push through. But then my back locked up and I quit.”

That’s the trap most people fall into. They confuse normal soreness with real pain.

Here’s a simple rule of thumb I share with patients:

• Push through: Pain feels better with use and doesn’t get worse in the next 24 hours.

• Don’t push through: Pain gets worse with use or lingers longer than 24 hours.

Even knowing this simple framework can help you avoid the frustrating start–stop cycle.

👉 If you’ve been stuck in that cycle for months, that’s where my 1:1 coaching comes in. In a Free Assessment, I’ll look at your situation, show you what’s safe to keep doing, and build a plan that actually sticks.

Your 5-Minute Habit Starter

If you’ve struggled to stay consistent, don’t overthink it. Start with this 5-minute routine. It hits the areas that break down first and makes it easy to show up every day:

Cat-Cow (1 min) → Loosen your spine

Squats (1 min) → Build lower-body strength and reinforce healthy movement patterns

Glute Bridges (1 min) → Reactivate your support system

Plank (1 min) → Build spine stability

Push-Ups (1 min) → Strengthen shoulders & posture

That’s it. 5 minutes. Build the habit first—then add more when you’re ready.

I’d Love to Hear From You

What’s the #1 thing that stops you from sticking with exercise?

Just hit reply. I read every message personally.

Talk soon,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.