Part 3: Building a Habit of Activity, Improving Fitness and Overcoming Barriers

 Small, consistent steps can gradually build into a routine that sticks

Starting an exercise routine is one thing; sticking to it long-term is another. The final post in our series focuses on how to make physical activity a consistent habit, which is the key to long-term health benefits. Building consistency often requires overcoming common barriers like time constraints, motivation dips, or lack of access to equipment. At Unity, we support our clients in establishing and maintaining these habits by tailoring programs that fit individual lifestyles, making exercise an enjoyable and sustainable part of daily life.

Building Consistency Over Intensity

When it comes to health and fitness, consistency is more powerful than short bursts of intense activity. Research shows that regular, moderate-intensity activity, even if it’s less intense, yields lasting benefits for cardiovascular health, muscle strength, and mental well-being (Public Health England, 2023). Small, steady actions are easier to maintain and can prevent burnout or injury.

• Tip: Focus on manageable daily movement, like a 15-minute walk or a few bodyweight exercises each day. These small, consistent steps can gradually build into a routine that sticks, rather than intense sessions that are difficult to maintain over time.

The hardest part of exercise isn’t getting started—it’s overcoming the common barriers

Overcoming Common Fitness Barriers

For many people, the hardest part of exercise isn’t getting started—it’s overcoming the common barriers that make it feel difficult to keep going. Here are some strategies for dealing with three common challenges:

1. Time Constraints: Lack of time is one of the most common reasons people skip exercise. Instead of aiming for long sessions, break activity into smaller chunks. Even short breaks to stretch or walk add up, making it possible to fit movement into a busy schedule (NHS, 2021).

2. Finding Enjoyable Activities: Exercise is much easier to sustain when it’s enjoyable. Whether it’s dancing, walking with friends, or doing bodyweight exercises at home, find movements you like. Activities you enjoy can quickly become part of your daily routine, making it feel less like a chore (British Heart Foundation, 2023).

3. Access to Equipment: When gym access or equipment is limited, bodyweight exercises are an effective alternative. Movements like squats, lunges, push-ups, and planks require no equipment but still build strength and mobility.

   
   

The Role of Accountability

Having accountability—whether through a workout partner, a trainer, or even a tracking app—can boost motivation and make it easier to stick to an exercise plan. Studies show that individuals are more likely to achieve fitness goals when they have someone to share progress with, as this provides both support and a sense of commitment (Mental Health Foundation, 2023).

Tip: Try finding a friend to exercise with, set up weekly check-ins, or join a local walking or exercise group. Unity’s trainers also provide expert guidance, helping you stay focused and progressing with a personalised plan.

Actionable Steps to Build Your Fitness Routine

Here are three simple steps to help build and sustain your exercise habit:

1. Set Small, Manageable Goals: Start with something achievable, like a daily 15-minute walk or a set of 10 squats. Building small successes will help motivate you to stick with it and build consistency over time.

2. Incorporate Activity into Social Time: Bring physical activity into social interactions—walks with friends, family sports, or outdoor games all count. These activities add enjoyment and make exercise a natural part of your day.

3. Track Your Progress: Tracking activity levels can reinforce your efforts and help you see the impact of regular movement. Use a journal or an app to record daily achievements, which can be motivating when you see progress over time.

   
   

How Unity Can Help Your Fitness

At Unity, we specialise in creating personalised programs that evolve with you. Our trainers provide accountability, guidance, and encouragement to make exercise enjoyable and sustainable. We work with you to design a plan that fits your lifestyle, adapts as you progress, and keeps you on track to reach your health goals.

Reference List

British Heart Foundation, 2023. Enjoyable Physical Activities for Heart Health. Available at: https://www.bhf.org.uk 

Mental Health Foundation, 2023. The Benefits of Exercise and Accountability for Mental Health. Available at: https://www.mentalhealth.org.uk 

NHS, 2021. Physical Activity Guidelines and Overcoming Barriers. Available at: https://www.nhs.uk/live-well/exercise/ 

Public Health England, 2023. The Importance of Consistency in Physical Activity for Health Benefits. Available at: https://www.gov.uk/government/organisations/public-health-england