Starter Guide

How to start an exercise routine using a habit loop

Want to make regular activity a habit but don’t know how? Try this.

The rewards of regular activity? Huge. Want to manage stress and sleep better? Being active definitely helps. It’s also the single best predictor of who keeps weight off and who doesn’t.1
 

This really works
 

Every habit starts as a single conscious action. The more you repeat it, the more it becomes second nature. Want to turn the 6 p.m. yoga class after work into a habit?* This trick can help.

*Habit loops work for more than just helping you become ridiculously flexible. Use this trick for anything you want to do more regularly!
 

Have you heard of FitPoints? 
 

Just like we have SmartPoints for food, we have FitPoints for activity. It's our way of measuring how much you move, and is much smarter than counting steps, measuring distance, or tracking time. FitPoints actually helps you see which activities will help you get stronger, fitter, and heart healthier.

No matter what activity you choose, you'll earn FitPoints for doing it. Your WW app has hundreds of ideas, from aerobics to Zumba, so explore your options! 

What can I do with FitPoints? 
 

If you want, you can swap them for SmartPoints (more on that below) or you can use them to motivate yourself! You can enter your activity manually in My Day or sync a fitness device and let it do the tracking for you. And every time you track activity, you earn Wins that you can redeem for really cool rewards.
 

Can I swap FitPoints for SmartPoints? 
 

You can! Swapping is just one of the many tools we have to keep the program flexible and livable.

We believe in moving more because it gives you more energy, helps you feel comfortable in your own skin, and is vital in helping you keep off the weight you lose. Plus, it just feels good. But we also want myWW to work for you. So if you're really active and swapping FitPoints for SmartPoints makes the program more livable for you, keep doing it. If you’re not seeing the results you want, stop. 

 

How do I swap FitPoints for SmartPoints?
 

First off, you’ll need to earn the FitPoints equivalent of 3,000 steps a day before you can start swapping any additional FitPoints for SmartPoints. (That’s 3-4 FitPoints a day for most people).Why? Your daily SmartPoints allowance is calculated on the assumption that you're doing some level of everyday activity—e.g., walking around the house, grocery shopping. After 3,000 steps, any additional FitPoints can be swapped one for one for SmartPoints. 
 

There are two ways to swap:

  1. Swap weekly SmartPoints first. If you've used all of your weekly SmartPoints, you'll use any FitPoints you’ve earned. You can tell how many FitPoints you have left by looking at "FitPoints Remaining."
  2. Swap FitPoints first. Once you’ve used your daily SmartPoints, you'll use any FitPoints you’ve earned. Once you’ve used all your available FitPoints, you'll move into your weekly SmartPoints.

 

The easiest way to track your FitPoints
 

Got a fitness device? Sync it to the WW app! There are lots of devices that can be linked to the app via your iPhone or Android, including all Fitbits.


1. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.