Chop your ambitions down into smaller tasks if they seem too big to achieve soon — little, by little; slowly but surely.

The biggest fear factor in exercising is negative feedback. Examples of pitfalls include: getting crushed under a trainer's session and never returning, being hauled for 10 km run that leaves you sore behind days on end or getting dragged to a mountain hike for the first time, only not to wish doing it again. Pain makes exercise undesirable and that reluctance gets stored in your body.

How does this work then? See lecture 2: water dripping through stone. Exercise should feel like drips — hardly discernible. That’s how you start.

For instance:

Too far-fetched? Split 30 minutes of moderate aerobic exercise into: 20 minute walks at lunch, and 10-minute strolls evening.

Strength Training? Start with one exercise and one set — slowly increase the stress. Only by lowering negative feedback will exercise become a habit.

Exercise: A Way of Life

You'll argue, “I'm too busy at lunchtime! No chance to walk.” “Exams are on the horizon, exercise can wait” say some. "So tired today- Tomorrow.” The solution? Infuse exercise into the rhythm of life.

Rigid workout plans don't fit into your schedule, that's inevitable — and unsustainable. Reduce the “exercise-load” in routines by making it seamless. You don't necessarily have to hit the gym: chores, travelling around, playing with kids, going on grocery runs or meet-ups — they all count. The WHO's "daily physical activity" line emphasizes that. If your baseline activity is at least according to guidelines, additional workouts are not needed.

How can you engage in more daily movements? Try these practical tips:

“On the Move” Turn your commute into a brisk walking, jogging, stair-climbing or cycling session. If it's too far, break it up. I cycle three stops on the way to and from the subway Mon/Wed/Fri; I bike whole routes Tue/Thu. When going to collect deliveries or taking out the trash — use stairs, but start with two flights instead of ten.

“With Friends” Change up your weekend hangouts: walk to restaurants, bike parks, perhaps try rock climbing or hiking.

“With Family” Play their games or sports with kids already, join seniors for square dance and Tai Chi.

Note: Using a heart rate monitor is advisable as these aren’t "standard" workouts, so the intensity should be nudged.

Self-Guided Success Without a coach, maintaining consistency and alignment to goals yourself. They complement each other:

Specific objectives (e.g. looking good, feeling better) help sustain continuity.

Observable improvements in (e.g., fitness) motivate you to continue.

By practising these principles on yourself and imparting them to your family, you’ll be the best fitness coach in your household.

Today's tiny action: When picking up lunch or takeout, climb two flights of stairs.