Tiny habits that make movement stick

Make moving more a habit: small steps that stick

We know that getting started is the hardest part — which is why this year’s Annual Public Health Report encourages you to “pick what helps and make a start.” 

Try habit bundling: attach movement to something you already do:

• Putting the kettle on → do some calf raises

• School drop‑off → walk or park further away. Or how about visit a nearby park and do a 10‑minute walk after school drop off.

Top tip: Mix it up with the activities you enjoy so it never feels like a chore.

Build your 'starter kit'

• 5‑minute rule: when motivation is low, commit to five minutes only — most of us keep going.

• A friend or family nudge: book a regular slot, treat it like any other appointment.

• Make it visible: trainers by the door, pedometer on home screen, track your steps on your smart watch or phone.

And remember, everybody is different. Start at your level, go gently, and talk to a healthcare professional if you’re unsure. The goal is consistency, not perfection.

Our challenge this week: Choose your first five‑minute move and put it in your diary this week.