7 ways to kick-start a new routine

In September, we naturally return to routines. As your daily schedule takes shape, how can you make sure that physical activity is a top-priority item? Here are some tips to make it happen:


Getting active doesn’t have to be a monumental endeavour that requires a huge commitment or an overhaul of your entire schedule. In fact, the more realistic you are about adding physical activity to your daily routine (like taking a daily walk at lunch or in the evening), the more likely you are to continue with it.


To truly become routine, a task or activity must be performed on a consistent basis. Research shows that an activity is more likely to become “habitual” if it is performed repeatedly in the same context – for example, at the same time or in the same place each day. So, schedule your active sessions accordingly, at a time when you’re most likely to follow through.


Here’s the great news: to be physically active, you don’t need a gym membership, a pile of expensive equipment or a new wardrobe of workout gear. You can get a solid workout by taking a brisk walk or doing simple body-weight exercises like planks, push-ups and squats. If you’re on a budget, this type of no-cost workout will also be more practical and sustainable over time.


If you’re looking to launch (or re-launch) a routine that includes physical activity, try our Routine Kick-Starter Workout. It requires no special equipment and takes you through a circuit of basic exercises for 10 to 15 minutes. It’s quick, effective and convenient. Download it now and give it a try!


While you’re working through our circuit, add elements that will make it more enjoyable. At home, crank up your favourite tunes for an added energy boost. Ask your kids if they want to join you, or help out by timing you with a stopwatch. If you’re choosing another activity like a yoga class or a walk around the block, invite a friend or family member for company.


Your routine should be customized to suit your needs, so our workout provides options for Beginner, Intermediate and Advanced levels. Choose whatever starting point is appropriate for you and go at your own pace. For example, if you can do three push-ups with correct form, start with three – don’t do 10 of them improperly.


It is back-to-school season, after all, and there’s a reason that elementary school teachers track student progress with stickers, checkmarks and charts. It works! Record your efforts in a visual way (on paper or electronically), and you’ll feel good about the positive streak you’re building.

Routines are valuable because they provide structure and prevent things from slipping through the cracks. By making physical activity part of your day, every day, you can use the power of routine to your advantage!

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