Exercise is a key component of a successful weight loss strategy. While it's difficult to out-exercise a poor diet, physical activity helps by boosting metabolism, improving mood and energy levels, and burning calories.
Reframing exercise
Movement is a celebration, not punishment. It's something you GET to do, not HAVE to do.
Consider these questions:
Movement makes me feel...
The kinds of movement I genuinely enjoy...
What has historically stopped me from moving more?
How will I overcome these obstacles? (eg plan to walk with a friend)
My movement mantra... (eg "I move because I love my body")
Your weekly movement plan
Build a realistic, sustainable schedule that fits your life. Remember — every extra bit of movement counts.
Walking
Making walks enjoyable
☐ Listen to podcasts or audiobooks
☐ Enjoy music
☐ Walk with a friend
☐ Explore new routes
☐ Walk in nature
☐ Make phone calls
☐ Practice mindfulness
☐ Walk the dog
Weekly walking goal:
Strengthening
Strength training helps preserve muscle during weight loss, boosts metabolism, lifts mood, and builds a strong, capable body.
Weekly strengthening goal:
Where I'll do it: ☐ Home ☐ Gym ☐ Outdoors ☐ Combination
Incidental movement plan
You can also move more in every hour of every day. Tick the options you could easily weave into your routine.
At home ☐ Calf raises while brushing teeth or drying hair ☐ Squats while the kettle boils ☐ Stretches while the shower warms up ☐ Counter push-ups while the microwave runs ☐ Calf raises while washing dishes ☐ Lunges while putting away groceries ☐ Squats while unloading the dishwasher ☐ Lunges while vacuuming ☐ Vigorously clean surfaces
Relaxing ☐ Stand during TV ad breaks ☐ Planks during show intros ☐ Hold a half sit-up position while watching TV ☐ Walk while on phone calls ☐ Sit-ups at the end of every chapter
Office / Desk ☐ Stand up every 30 minutes ☐ Walk to a colleague's desk instead of emailing ☐ Take the long route to the bathroom ☐ Seated leg lifts under the desk ☐ Desk push-ups during breaks ☐ Walk during your lunch break ☐ Take walking meetings when possible
Grocery shopping ☐ Park far from the entrance ☐ Carry a basket instead of using a trolley ☐ Walk every aisle ☐ Carry bags inside one at a time
Driving and parking ☐ Park in the furthest spot ☐ Shoulder rolls at red lights ☐ Engage your core while driving ☐ Glute squeezes at stop signs ☐ Take the stairs in car parks
Overcoming movement barriers
Common obstacles & solutions
Tick the obstacles that apply to you — and the solution you'll try.
"I don't have time" ☐ Wake up 20 minutes earlier ☐ Move during your lunch break ☐ Break it into 10-minute chunks ☐ Exercise while watching TV ☐ Schedule it like any other appointment
"I'm too tired" ☐ Start with just 10 minutes ☐ Try gentle movement — walking or stretching ☐ Review your sleep quality ☐ Remember: movement creates energy ☐ Check you're drinking enough water
"I'm embarrassed to exercise around others" ☐ Use YouTube for home routines ☐ Walk in quiet areas or early morning ☐ Focus on your own journey, not others ☐ Remember — everyone started somewhere
My personal barriers to movement:
1.
Solution:
2.
Solution:
Move in ways that bring you joy and bring you closer to your goal — every extra bit of movement helps. Next up: your Mind Strategy in Part 4.
