Turning your kitchen, living room or garage into an exercise space can be challenging, particularly if you associate those spaces with eating, watching tv and working.
Be more active by using the 4 behavioral change strategies outlined below to turn your home into a go-to exercise space!
- Make it OBVIOUS. Be active at a specific time of day and use 1-2 dedicated spaces. A little structure, and fewer day-to-day decisions will make it easier to stick to a new routine.
- Make it ATTRACTIVE. Link the exercise activity to something you enjoy or crave. Be active with family, during your favorite tv show, or tie it to a personal challenge.
- Make it EASY. Start with short bouts and limit the equipment needed. Having a few “go-to” exercise routines will also limit the decisions you need to make in the moment.
- Make it SATISFYING. Reward yourself immediately after the activity. Incentives can help to create a positive association and improve adherence in the long-term.
Practical Example: Active during infant nap time in the kitchen (Obvious). Personal challenge of performing continuously for 10 minutes (Attractive). Three bodyweight exercises (Easy). Sense of accomplishment (Satisfying).
Push-up x 20s
Air squat x 20s
Inverted row x 20s
Share any personal examples with your peers and help your community be more active together!