Start with a goal so small it feels easy

The World Health Organization's physical activity guidelines are clear: some physical activity is better than none, and if you're not meeting the recommendations yet, start with small amounts and gradually increase how often, how hard and how long you're active. Canada's guidelines agree that progressing toward the targets brings health benefits.

A small, specific goal is easier to start and easier to repeat.

Try this today: Turn a big goal into this week's goal with four questions:

• What exactly? "Walk more" becomes "walk around the block."
• How much? 10 minutes.
• When? Monday, Wednesday and Friday after lunch.
• How sure am I? If you're less than 8 out of 10 confident, make it smaller.

Seated option: "Do 5 minutes of seated marching and arm raises after my morning coffee, three days this week."

At the end of the week, check in. If it went well, add a little more, like a few extra minutes or one more day.

Safety note: If you have a health condition or new symptoms, fill out the Get Active Questionnaire or check with your health care provider before increasing your activity.

Sources

• WHO 2020 guidelines on physical activity and sedentary behaviour (Bull et al., Br J Sports Med) (opens in a new tab)
• Canadian 24-Hour Movement Guidelines for Adults 18-64 (CSEP) (opens in a new tab)
• CSEP Get Active Questionnaire (opens in a new tab)