https://www.glwd.org/blog/make-movement-a-habit-not-a-hassle/

4.28.26
/ Nutrition

Make Movement a Habit, Not a Hassle

By Nicole Tekkora, MS, RDN

April is Move More Month! Move More Month is an initiative by the American Heart Association to encourage physical activity and improve heart health. Increasing physical activity has been shown to have many benefits including improving cardiovascular health, boosting mood, decreasing stress, increasing sleep quality and more!

This year the Nutrition Department has some quick ideas on how to make movement a more regular part of your daily routine. The good news is you don’t have to join a gym or commit to long workout programs to get the benefits of adding movement to your day. If you have struggled to make exercise a habit that sticks, this post will give you some good ideas on how to break through the inertia.

1. Habit stack Attach exercise to daily activities you already do. If you enjoy unwinding and watching tv at night, get in some squats, stretches, or hip bridges while watching your favorite show. Go for a quick walk after taking out the trash.

2. The 10-minute rule Commit to just 10 minutes of activity a day or every other day. Start small. Setting smaller, more achievable goals will allow you to more easily incorporate them into your daily routine. It will feel less like a burden when motivation starts to wane.

3. Reduce friction to zero Have workout clothes visible and readily available, leave weights/ workout bands visible.

4. Temptation bundling If you enjoy listening to podcasts, audiobooks, or a certain playlist, only listen while working out. This will make working out something you look forward to.

5. Time of day anchoring If you like to follow a schedule, pick a time of day where you most easily can get movement in. Block your calendar if that is an effective tool.

6. Workout snacking Spread movement throughout the day! Smaller bursts done more often throughout the day may be easier as you try to build momentum. This can help increase your total weekly activity over time.

7. Reframe movement Exercise can be a focused routine, or it can be walking your dog, playing with kids, dancing, etc. Be flexible with how you think about movement in your day.

Visit our Nutrition Page for more information about Nutrition and Physical Activity, and other nutrition topics. 

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