Building Fitness One Step at a Time: How Small Habits Can Lead to Big Results
As a physiotherapist
I often see the struggle of busy individuals trying to squeeze exercise into their packed schedules. We all know the allure of setting ambitious New Year’s resolutions to get fit. However, studies show that a staggering 80% of these resolutions fizzle out by February. The good news is, there’s a new approach gaining traction: small habits instead of lofty goals. I have recently read James Clear’s insightful book “Atomic Habits,” which offers a powerful solution: focusing on building tiny, sustainable habits.
Here’s how we can leverage the power of small habits to make exercise a sustainable part of your workday, even for the busiest desk worker:
The small habit advantage
- Reduced Resistance: Tiny habits are easier to commit to, reducing the mental hurdle that often derails exercise plans.
- Focus on Consistency: Aiming for “just two minutes” removes pressure and builds the crucial habit loop of cue, routine, reward.
- Momentum and Progress: Small wins create a sense of accomplishment, motivating you to maintain or gradually increase your routine.
5 Desk-Friendly Micro-Workouts
- The Stair Master: Swap the elevator for the stairs whenever possible. Take it slow at first, building to faster climbs as you get fitter.
- The Desk Push-up: Utilise your desk as a push-up station. Start with incline push-ups against the wall and progress to full push-ups as you build strength.
- The Active Break: Set a timer for every 30 minutes. During the break, perform 10-15 repetitions of simple exercises like squats, lunges, or arm circles.
- The Stretch Session: Schedule short stretches throughout the day. Focus on your neck, shoulders, and lower back to combat tightness from prolonged sitting.
- The Walking Meeting: Ditch the conference room and suggest a walking meeting. This gets you moving while still getting work done.
Remember:
- Start Tiny: Focus on ridiculously small, achievable goals. Two minutes of exercise is a win!
- Make it Fun: Find activities you enjoy, like listening to music while walking.
- Track Your Progress: Celebrate milestones, no matter how small.
Bonus Tip: Involve your colleagues! Encourage walking meetings or lunchtime workouts together. Building a support system can make all the difference.
For more small habits that you can seamlessly add to your day, come see us at Purpose Healthcare! Our expert physiotherapists and exercise physiologists will not only educate you on the benefits of small habit implementation, but also help you tailor a personalised plan to integrate these habits into your daily routine.
Take the First Step Towards a Healthier You:
Contact Purpose Healthcare today to schedule an appointment and experience the difference physiotherapy can make in your life. We have three locations throughout the Illawarra, with our newest clinic located in Dapto – conveniently located at 2/20-30 Princes Highway, Dapto within the Medical Professionals Dapto building, access through Southern Cross Pain Clinic.
We are the most searched “Physio near me” In Dapto 😊
