Find movement you enjoy
Exercise is one of the most powerful tools for long-term health — but only when it's something you can sustain. Finding movement you genuinely enjoy is far more effective than forcing a gym routine you dread.
Combine resistance and cardiovascular training
Both types of exercise offer distinct benefits. Resistance training (weights, bodyweight exercises, resistance bands) preserves and builds muscle — critical during weight loss. Cardiovascular exercise improves heart health, metabolic function, and mood. Ideally, include both each week.
Start where you are
If you haven't exercised regularly, starting with two 20-minute sessions a week is more valuable than committing to five and burning out after two weeks. Consistency over time matters more than intensity in the short term.
Movement doesn't have to mean the gym
Swimming, dancing, cycling, yoga, martial arts, recreational sport — all count. Research consistently shows that people who choose activities they enjoy stick with them far longer. Explore what makes movement feel less like a chore.
Reduce sedentary time
Independent of exercise, prolonged sitting is associated with worse metabolic health. Breaking up sitting time — standing up for a few minutes every hour, taking phone calls standing, using stairs — has measurable benefits even if your formal exercise routine is modest.
Quick tips
- Schedule exercise sessions like appointments — put them in your calendar
- Try a new activity each month until something sticks
- Walk or cycle for short journeys instead of driving
- Set a reminder to stand up and move every hour at work
Explore other habits
Combine habits with clinical support
Our clinicians help you build a personalised plan that combines the right treatment with lifestyle guidance tailored to you.