I'm A PT – Here's How To Get Fitter Without Even Realising

Only 8% of people who set New Year’s resolutions actually end up achieving them, some disappointing research shows. 

Speaking to the BBC, psychotherapist Rachel Weinstein said that part of this high failure rate may have to do with the belief that we’ll be “a completely different person” in the new year. 

Instead, people like Lannay Dale-Tooze, a personal trainer at Gymshark, think that going slow and steady – as well as “habit stacking” – is the way to go. 

“Habit stacking is all about linking a new action with something you already do, making it easier to stay on track,” Dale-Tooze said. 

“We all have daily habits, like brushing our teeth, putting on shoes before heading out, or watching TV after dinner. If you attach a new habit to something you’re already doing, it’s easier to make it stick.” 

Here’s how the trainer would start “habit stacking” exercise: 

1) Stretch for 10 minutes when watching TV in the evenings 

Stretching, which Harvard Health says can counteract the negative side effects of sitting all day, is too often ignored, the trainer said. 

“It can be easy to skip stretching, especially if you’re tired and hungry after a hard workout or a long day. However, it’s essential for preventing injuries and maintaining your range of motion.

“So, next time you’re winding down for the night, spend 10 minutes stretching while watching your evening TV. It’ll help your body recover, and over time, you’ll notice improved flexibility and circulation.” 

2) Add wrist or ankle weights to your chore routine 

Some research suggested that cleaning, along with walking and going to the gym, counts as crucial active minutes that can help to keep us healthy for longer.

And Dale-Tooze said you can maximise those benefits with simple ankle and/or wrist weights. 

“Add light wrist and ankle weights to your daily routine and turn your household chores into a strength workout! I recommend light weights, between one to three pounds to help build endurance and activate stabiliser muscles – all without leaving the house,” she said. 

3) Squat while your kettle boils 

Squats, which provide baseline strength for a range of lower-body movements, don’t need to involve a barbell, the PT told us (though resistance training is immensely beneficial).

“Next time you boil the kettle, take the opportunity to fire up your glutes with a quick set of 10 body weight squats,” Dale-Tooze suggested.

“This will activate your quads and hamstrings, boosting blood flow and reducing stiffness from sitting. If you have time left over, you can add calf raises to this routine to support your lower body strength and stability.” 

4) Correct your posture while you’re brushing your teeth 

“Your toothbrush routine is a hidden opportunity to improve your posture,” Dale-Tooze said. 

“Roll your shoulders up and back five times, tuck your chin in and down, or rest your forearm on the doorframe at a 90-degree angle to stretch tight chest muscles against a doorframe.

“Doing this morning and evening can reduce back pain, improve flexibility, and create a habit of auto-correcting poor posture.”