- It’s less appealing to cycle to work, walk after dinner, or wake up early to hit the gym.
- But we all know daily physical activity is essential for our health and wellbeing.
- However, many of us find it difficult to achieve the recommended 150 minutes of moderate intensity physical activity each week.
1. Nail those goals
- But just aiming to “get fit” is less likely to cut it than goals that are SMART: specific, measurable, achievable, realistic and time-bound.
- Specific goals are based on an observable behaviour or activity, such as step count, yoga, or competing in an event.
- Measurable goals can be tracked, so you can easily tell whether you have ticked them off.
- Achievable goals are realistic and based on your current fitness and abilities.
2. Keep track
- These devices can help you track your goals and activity, keep you accountable and increase your motivation.
- If you don’t have a fitness tracker, you can buy low-cost pedometers or track your activity times using paper and pen.
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3. Plan for success but prepare for barriers
- Take some time to think about the potential barriers that could prevent you from being active and plan solutions to overcome them.
- For example, if the cost of physical activity is too high for you, try to find options that are free, such as walking or running.
- A good strategy is to try to fit physical activity into your daily routine, such as walking or cycling to work.
4. Team up with a workout friend
- It can also help with accountability, as some people are more likely to show up when they have a workout partner.
- So, find a friend who supports your goal of being more active or maintaining your current activity levels.
5. Plan yourself a little treat
Make an appointment with yourself in your diary to exercise. Approach it as just as important as meeting a friend or colleague. One idea is to delay something you’d rather do and make it a reward for sticking to your activity appointment. If you really want to go out for coffee, do a hobby, or watch something, go for a walk first. Research shows incentives can dramatically increase physical activity levels.
6. Find a coach
- Trained professionals work one-on-one with people, sometimes via telehealth, to find out what’s reducing their motivation to make healthier choices, such as exercise.
- Then they employ behaviour change techniques to help them meet their health goals.
- Our recent research suggests health coaching can improve physical activity in older people and those with chronic pain.
- Cathie Sherrington receives funding from the National Health and Medical Research Council (NHMRC) and the Medical Research Future Fund (MRFF).
- Leanne Hassett received funding from the National Health and Medical Research Council (NHMRC) and Medical Research Future Fund (MRFF).
