Instead of forcing yourself to ’exercise’ if you don’t enjoy it, focus on building movement naturally into your everyday life. This approach makes physical activity sustainable and less like a chore.
Become the architect of your own health by immediately implementing small, actionable changes to build more activity into your life, such as getting off the bus one stop earlier or taking a 15-minute lunchtime walk.
Make it a personal rule to always choose stairs over escalators or lifts as your first option, unless there’s a compelling reason not to, to consistently build movement into your day.
When scheduling meetings, propose a ‘walk and talk’ instead of a sedentary meeting to build movement into your day and change habits around travel. This can facilitate conversation while incorporating physical activity.
Incorporate short bursts of bodyweight exercises, like press-ups or sit-ups, throughout your day wherever you happen to be. This makes physical activity easy and sustainable without needing to go to a gym.
Instead of aiming for long, dedicated exercise sessions, factor in simple, short bursts of physical activity whenever you can. This approach makes movement more sustainable and adaptable to busy lifestyles.
To change behavior, start with small, manageable ‘pilot’ schemes like walking to work once a day or trying a park run. This reduces commitment pressure and increases the likelihood of trying and continuing if the experience is positive.
Create a personal ‘pilot scheme’ for active travel, such as exploring quiet routes by bike or foot for an hour once a week for a month. This allows you to try new habits in a manageable way without overwhelming commitment.
Engage in physical activities with friends or colleagues, as community and positive peer pressure can make it easier to maintain new habits and provide camaraderie.
Engage in physical activities with others to create shared experiences that are more enjoyable and can help sustain your commitment to movement.
In an office setting, make it a collective habit to take the stairs daily, especially if on higher floors. This builds movement into the workday and leverages positive peer pressure for sustained activity.
To encourage stair use, improve the attractiveness of stairwells with decorations or motivational messages, making them a more appealing option than lifts.
Determine the right type and dose of exercise that fits your lifestyle to avoid over-exercising, which can cause more stress. Learn how to make appropriate changes for optimal health benefits.
Identify where stress is present in your life and implement simple, achievable strategies to lower your stress levels. This will help you live a happier and calmer life.
Sign up for Dr. Chatterjee’s free six-part video series at drchatjee.com/energy to help increase your energy and get more out of life.
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