5 min read
How to Build a Sustainable Movement Routine
The best exercise routine is the one you'll still be doing in six months' time. Rather than an ambitious plan that fizzles out, it's usually more effective to start small, make it enjoyable, and build gradually.
Start with what you enjoy
Walking, swimming, cycling, dancing, gardening, bowls, yoga — they all count. Choosing something you genuinely like makes it far easier to keep going.
Set small, specific goals
'Walk for 15 minutes after lunch on Monday, Wednesday and Friday' is far more achievable than 'get fit'. Once that feels easy, add a few minutes or another day.
A sample gentle week
Here's one example, to adapt to your own life and abilities:
- Monday — 20-minute brisk walk
- Tuesday — 10 minutes of strength exercises at home
- Wednesday — 20-minute walk or swim
- Thursday — gentle stretching or yoga
- Friday — 20-minute walk
- Weekend — gardening, a longer walk, or a strength and balance class
Make it social and keep it flexible
Walking with a friend, joining a local group or taking a class adds accountability and enjoyment. If you miss a day, simply pick up again the next — progress isn't undone by a single break.
Check in with your GP if needed
If you have a heart condition, are recovering from illness, or haven't been active for a long time, it's sensible to talk to your GP before significantly increasing activity.
Sources
- NHS — Physical activity guidelines for adults aged 19 to 64
- NHS — Physical activity guidelines for older adults
- NHS Every Mind Matters — Stress
This article is for general information only and is not medical advice. See our health disclaimer.