The Power of Habit Stacking: Discover the power of habit sticking and add fitness to your daily routine.
At Fitness n Motion Health Centre (FNM), we know life gets busy. Between work, family, school runs, and everything else, finding time for fitness can feel impossible. But here’s a secret: you don’t need to overhaul your life to get moving more. You can simply stack fitness onto the habits you already have—and we’d love to help you do it both at home and at our gym with the power of habit sticking.
Let’s break it down so you can start today.
What is habit stacking?
Habit stacking is a simple way to create new habits by attaching them to something you already do. Instead of trying to remember to exercise out of the blue, you pair fitness with an existing routine. Your current habit acts as a trigger, tapping into the power of sticking to habits.
For example, you probably brush your teeth every morning and night without fail. What if, right after brushing, you did 15 squats? That’s habit stacking. You’re already in the bathroom, you’re already standing—why not sneak in a bit of strength training?
It’s about small changes that fit into your life, not the other way around. And once you’ve got these habits going at home, you’ll find it easier than ever to stay on track when you come into FNM for a class, a weights session, or a stretch with our team.
Small changes with big results
You don’t need an hour at the gym every day to see progress. Those small, stacked habits add up in powerful ways. Imagine doing 10 push-ups after you put the kettle on in the morning. That’s 70 push-ups a week without setting aside extra time.
Or picture doing calf raises while brushing your hair or lunges while waiting for the microwave. These movements may seem small, but over weeks and months, they build strength, improve balance, and boost energy. The power of sticking to actions that build strength is amazing.
And here’s the beauty—these tiny efforts don’t feel like a chore because they fit naturally into what you’re already doing. No extra planning. No guilt trips for missing a workout. But when you do make it into FNM, you’ll already feel stronger and more confident, ready to make the most of your time with us.
Building a full routine, step by step
You can start with just one stacked habit. Once it feels automatic, you layer on another. This way, you slowly create a routine that sticks, harnessing the power of habit sticking in your journey.
Here’s an example of how a morning might look once you start stacking:
- Wake up: Do ten deep breaths and stretch your arms overhead before getting out of bed.
- After brushing teeth: Do fifteen bodyweight squats.
- While the kettle boils: Do a set of push-ups against the kitchen counter.
- While getting dressed: Balance on one leg for thirty seconds per side.
It’s about creating a chain of small, doable actions that together make a big difference. And when you join us at FNM, our friendly trainers can help you build on these habits with tailored gym workouts, so you don’t just move more at home but also get the benefit of professional guidance and equipment.
Examples to inspire you
Here are a few more easy ways to habit stack fitness into your routine, reinforcing the sticking nature of habits:
- Every time you check your phone: Do five jumping jacks.
- After using the toilet: Do five lunges per leg.
- Before every meal: Do ten standing calf raises.
- Every time you hang out the washing: Do a few squats or toe touches.
- When brushing your hair: Do shoulder rolls to loosen up tension.
These are just ideas. The key is to choose something that feels natural and easy to remember. And don’t forget—our team at FNM is always here to help you turn these small wins into a solid fitness routine when you come in for your sessions.
Make it your own—and come see us!
At FNM, we’re all about supporting your journey in a way that works for you. Habit stacking isn’t about perfection—it’s about consistency. And consistency beats intensity when it comes to creating lasting change through the power of habit sticking.
You don’t have to go from zero to superhero overnight. Just add one small move to something you already do. When that becomes second nature, add another. Before you know it, you’ll have built a solid fitness routine without overthinking it.
And when you’re ready to take it further, we’d love to welcome you into our inclusive, family-owned gym. Whether you want to join a class, learn new exercises, or just get a boost of motivation, our friendly team is here for you.
So, what’s one small habit you can stack today? Give it a go—and come see us soon at Fitness n Motion Health Centre to keep the momentum going!
Click her to read more about The Power of Walking: Simple Steps to Better Health
