How to move more—and actually enjoy it
Behaviour technique
Feeling meh about your current activity routine or looking to start a new one? The key is to start with how you want to feel and go from there.
Try this!
![Step 1: Think about how you want to feel during and after being active. If you want to feel calm, consider yoga, pilates, stretching, hiking. If you want to feel energised, consider walking, jogging, cycling, team sports, skiing, swimming. If you want to feel strong, consider strength training, kickboxing, barre, rowing, body-weight exercises. If you want to feel happy, consider dancing, skating, gardening, tennis, team sports, trampoline. If you want to feel [fill in the blank], ask yourself what activities align with that feeling. Step 2: Narrow down activities based on what else you know about yourself. Who would you like to spend time with? a) just me, myself, and I b) one or two friends c) a group. And Where would you like to be active? a) at home b) at a gym or fitness studio c) outside in nature d) in a pool e) other [fill in the blank] Step 3: Make a plan based on your answers—then put it into action. For example: I want to feel _(add answer from step 1)_, so I’ll try (add activity). I’ll ask (add name) to join me at (name location). I’ve got energy and can make time in my schedule (add time of day).](https://v.cdn.ww.com/media/system/cms/au/0121_Technique_min.jpg "Step 1: Think about how you want to feel during and after being active. If you want to feel calm, consider yoga, pilates, stretching, hiking. If you want to feel energised, consider walking, jogging, cycling, team sports, skiing, swimming. If you want to feel strong, consider strength training, kickboxing, barre, rowing, body-weight exercises. If you want to feel happy, consider dancing, skating, gardening, tennis, team sports, trampoline. If you want to feel [fill in the blank], ask yourself what activities align with that feeling. Step 2: Narrow down activities based on what else you know about yourself. Who would you like to spend time with? a) just me, myself, and I b) one or two friends c) a group. And Where would you like to be active? a) at home b) at a gym or fitness studio c) outside in nature d) in a pool e) other [fill in the blank] Step 3: Make a plan based on your answers—then put it into action. For example: I want to feel _(add answer from step 1)_, so I’ll try (add activity). I’ll ask (add name) to join me at (name location). I’ve got energy and can make time in my schedule (add time of day).")
Let’s dive a little deeper…
No matter how much your friend raves about her cardio class or how great swimming is supposed to be, the “perfect” activity doesn’t exist. Because if it feels like a chore or you don’t enjoy it, science says you’re less likely to stick with it.
So instead of chasing what you think you should do, be a detective collecting clues to figure out what you’ll actually like. Then put the pieces together: Want to feel strong, but not a fan of the gym? Find an app or online program with at-home body-weight exercises. Love being in nature, but not flying solo? Look for a hiking club—or start your own!
It’s OK if it takes some trial and error to find your "just right". The best type of movement is whatever feels doable and, yes, fun to you. Prioritising your enjoyment comes with an added bonus: It rewards you for putting effort into this journey, which can lead to even more success.
3 fast facts
Being active can help you lose more weight and keep it off compared to only changing your diet.
Choosing an activity based on how it makes you feel helps you be consistent.
Enjoying the activity also increases the likelihood you will keep doing it.