Our MetLife 360Health "Habits How-To" series features tips, tricks, and activities to help you establish healthy habits and maintain them in the long run.

Benefits when we move

  • Exercise can improve your sleep quality and reduce the time it takes to fall asleep.
  • Short bursts (10 minutes) of physical activity can increase your mental alertness and positive mood. This can also help you burn additional calories and improve your overall health.
  • A post-workout meal containing lean protein and complex carbohydrates can help your muscles recover.

Make it a habit to move

  • Set a time – When can you be most successful at being active - after waking, after work, lunchtime? Commit to that time for a few weeks.
  • Make it enjoyable – A fun workout is easier to stick with. Infuse some joy into physical activity by inviting a friend along, listening to great music, or going somewhere scenic.
  • Do something every day – Consistency is the key to success so plan to be active in some way every single day. Use a fitness app or a mark the days on a piece of paper to keep on track.
  • Just get started – The hardest part is taking the first step. So, remove potential barriers – put your clothes out the night before, have your water bottle ready to go, etc.
  • Habits lead to results– When thinking about reaching your goal, like losing 5kgs or running 5kms, establish a physical activity routine first. Consistency will support success in your journey to a healthier you. Worry about outcomes later, stick with it and you’ll see results.
  • Stay accountable – Tell a friend or family member about your intention to move more and ask them to check in and encourage you along the way.

Habit Strategy

  • Link the habit to a reward - Connect physical activity to something gratifying or enjoyable. For example, only allow yourself to listen to your favourite podcast while walking.
  • Start very small - This reduces the skill and willpower needed, and it will keep you motivated. For example, commit to just 2 minutes of running a day, or plan to walk just to the end of the block every day after work.
  • Create rituals - Fit movement into existing routines, for example, every time a meeting ends stand up and stretch out.
  • Be specific - Clearly define your intentions and make a plan: “On weekdays, I will go cycling before work.”
  • Create effective cues - Take advantage of apps on your smart phone or other reminder tools for notifications or alarms to prompt you to move.

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