Cultivating Healthy Movement Habits

It is common to set goals of moving more or practicing more self-care, but it isn’t always easy to begin something new. Perhaps it’s hard to find extra time. Maybe it’s challenging to get motivated. The following are a few tricks that have helped me successfully build new habits.

1. Add on to an existing routine.

Work with your habits that are already well established. There are things that we always make time to do no matter how busy or tired we are. Putting on your clothes in the morning, brushing your teeth, making a cup of tea, using the toilet—little things you do every day. You can use these routines to add in more self-care. For instance, I always keep a small ball or round rock in my bathroom so I can give myself a little foot massage during the same time I've dedicated to brushing my teeth. I keep bolsters and other self-care tools on the kitchen floor and around the house, so I can do things like stretch my calves while preparing a meal. I practice balancing on one leg when I am toweling off after a shower, and work on my squat by folding laundry on the floor. When I find ways to blend daily routines with exercises, I not only feel like I am saving time but also that I’m transforming otherwise mundane moments of my day into something more meaningful.

2. Enjoy yourself.

We are much more likely to be motivated and willing to prioritize time for something we enjoy doing. If you are trying to get in the practice of doing more movement, start with the things you love. For example, I have a favorite upper back stretch that feels absolutely delicious. I don't have to put that on my to-do list. I just do it because I love how it feels. There are probably movement activities you absolutely love to do even without considering the health benefits. If you enjoy dancing in the kitchen, tending to your garden, or walking to the coffee shop, these are the things to start with. Celebrate the stuff you’re already doing—that’s more likely to encourage you to keep going.

3. Start small.

Sometimes it’s just a matter of getting started. There are always so many reasons to not get moving. It's too rainy, too sunny, there's not enough time, I'm too tired, I'm feeling a tickle in my throat, etc. In these cases, I find success in shrinking my goal of movement down. I've just got to get my coat on and get out the door. Now the hardest part is over. I head out on my walk, and it's easier from here to do what I had intended. Other times, the goal may be to just get down on the floor. Again, that was the hard part. Now that I'm there, I can do a few stretches or yoga poses. Once I'm going, I can more easily connect with why I wanted to do it in the first place.

4. Take advantage of idle moments.

These days, idle moments are usually automatically filled by our smartphones. If you can bear to leave your phone alone for a bit, you will find loads of movement opportunities. Waiting in line or in a reception room—these are perfect places to practice some subtle one-legged balances or do some gentle neck stretches. When you realize no one cares what you’re doing and that self-consciousness fades away, you can go for hamstring stretches, doorway reaches, and maybe some lunges. Zoom meetings are another really great place for exploratory, random movement. When I’m at a meeting, I’m constantly stretching and self-massaging my hands, shoulders, and neck. I find that a little bit of movement is not disruptive of the meeting and actually helps me to keep my focus because my body feels better.

5. Do it with other people.

Perhaps the best way to develop new habits is to do them with friends. When I’ve got others who are counting on me to show up, I’m going to be there. I’m much more likely to commit to a new practice if I’ve got friends (or friendly strangers!) there. I try to surround myself with people I know will help motivate me. It’s also helpful to just talk with someone about my intentions, knowing their support will help me keep working toward my goals.