Creating Sustainable movement habits

I have a complicated relationship with the word “exercise.” I often avoid using it when talking with people about their activity level.

The things that come to people’s mind when they think of “exercise” might be related to overly peppy or intense workout instructors, burpees, or the despised (for some!) practice of running.

While each of these things can lead to many health benefits, they aren’t the only way.

I often use the term “physical activity” with my patients because I think it’s a little less formal. Shoveling your driveway for twenty minutes is excellent exercise, but we might not think of it that way.

Whatever you call it, regular movement is one of the best things you can do for your health.

It helps you stay strong, reduces pain, helps keeps your organ and tissues healthy, and lifts your mood. Exercise can also help you sleep better, think clearer, and feel more energized.

Best of all, you don't need fancy equipment or hours of workout time to get these benefits.

Starting an physical activty plan is one thing - sticking to it is another. Physical activity is like growing a garden, you’ll reap the benefits (some in the present, many in the future) if you consistently tend to it most days, even for just a short amount of time.

Here are some proven ways to make exercise a lasting part of your daily life.

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Start Small, Win Big

• Even 5-10 minutes of exercise counts

• Build up slowly as things get easier

• Celebrate your small wins along the way

Link Exercise to Your Daily Routine

• Try adding movement to your workday breaks

  • Take a 5 minute walk or dance break every hour of stationary work

• Create a morning or evening breathing or stretching ritual

• Take a walk while your coffee brews

Make it Fun

• Pick activities you enjoy

• Try different types of exercise until you find what clicks

• Join a walking group, exercise class, or exercise with a friend

• Shovel a neighbors sidewalk for them

Make it Stick

• Research shows that exercising 4 times a week for 6 weeks is the minimum to form a habit!

• Put movement times in your calendar, and treat them like any other important meeting

• Prepare what clothes or supplies you need the night before

• Practice self-compassion & get curious

  • Don’t beat yourself up if you’re not reaching your goals right away, negative reinforcement and shame aren’t helpful

  • Have compassion for yourself and get curious about your choices (use the handout below to help with this!)

Get Support and Make It Social

• Work out with friends or family

• Join group fitness classes

• Find an exercise buddy

Figure Out Your “Why?”

• What’s your why?

  • More energy?

  • More strength for what you enjoy?

  • Greater longevity?

• Keeping your long term goal and future-self in mind can help keep you motivated

Barriers to getting started?

• Ask a physical therapist, they’re experts in movement and exercise and can help you

  • Create a safe exercise plan that fits your needs

  • Work around any pain or physical limits

  • Learn proper form to prevent injury

  • Build strength and flexibility safely

Remember, the best exercise plan is one you'll stick to.

Start small, build slowly, and focus on consistency over perfection. Your future self will thank you.

This behavior change worksheet can help you tap into your motivation and address barriers that could get in the way of change.

If you need help working toward a movement goal or if pain is a barrier for you at work or home, Northbound PT can help.