Season 4, Episode 1: I always start and stop. How do I make movement stick?

Tania Huddart: Climbing the stairs? Go up and down the same flight twice. Hanging out the washing? Hold on to the wall and rise up onto your toes a few times first. Brushing your teeth? Stand on one leg. None of that is a workout. That's the point. Every small bit of movement you add, your body will thank you for.

Host: Welcome to Build Confidence and Purpose with Pilates. I'm here with Tania Huddart: Pilates teacher, teacher trainer and author of Teach Pilates with Confidence and Pilates & Purpose. Both voices you'll hear are made with AI. Every word Tania says is her own, and she's approved each one.

This season is for the people on the mat: Pilates clients. Each episode starts from one of Tania's Journal articles.

And we're starting with a very common one. I always start and stop. How do I make movement stick?

Tania Huddart: By making it smaller than you think it needs to be. And kinder. Most people who start and stop aren't lazy. They started too big. Or they picked something they don't enjoy. Or they missed one day and decided that was the end of it. We can fix all three.

Host: Where do I begin, then? Day one.

Tania Huddart: With a decision. Improving your movement life starts with deciding to, and then acting on it. That sounds too simple. But a lot of us wait until we feel ready. You don't need to feel ready. You need to decide.

Then, before you change anything, see your doctor. Everything we talk about this season is general information. Your doctor knows your body. So have a health check first, and they can tell you what's safe for you to start with.

Host: And once I've done that?

Tania Huddart: Set yourself a goal. And make it one you care about. I find that if I choose something I enjoy, I'm much more likely to follow through.

Maybe you have a trip coming up, and you want to feel in good shape for it. Maybe family are coming to stay, and you want to keep up with them. A goal like that has a face on it. It's much easier to keep than "get fit".

Host: How long before it feels like a habit?

Tania Huddart: It's often said it takes somewhere between twenty-one and thirty days to form a new habit. Don't hold on to that number too tightly. The key is not to overthink it. Just start. Even if it's only five minutes. Then build on that, a little, every day.

Five minutes isn't meant to sound like much. It's meant to be easy to say yes to. And consistency is what moves you towards your goals. Not the size of the first step.

The trouble with starting big is the next morning. You go too hard on day one. You wake up sore. And the motivation is gone. So start slowly. Five minutes you'll do is worth more than an hour you won't.

And drink a little more water as you get more active. It's an easy one to forget.

Host: You said at the start that none of this is a workout. So what is it?

Tania Huddart: I think of them as movement snacks. Little bits of movement, spread through your day, tucked into things you're already doing. You don't have to find an extra hour. You just look at your day a bit differently.

If you like routine, set a regular time to walk, on your own or with a friend. If you don't, the snacks are for you. They fit into the day you already have.

Stairs are a lovely one. If you're climbing a flight anyway, go up and down it twice. Before you hang out the washing, hold on to a wall, a railing or a sturdy chair. Rise up onto your toes and lower down again, six to ten times. Those are calf raises. Then go and hang the washing.

Host: And if I sit at a desk all day?

Tania Huddart: Then set a timer. Every half hour, get up and walk for three minutes. That's six minutes of movement every hour, and you haven't left work.

Our bodies crave movement. Every system in the body relies on it to work well. So every time you get up, your body notices.

Host: You also mentioned standing on one leg.

Tania Huddart: I love that one, because it fits into things you already do. Stand on one leg while you brush your teeth. Or while you wash the dishes. Start with ten seconds. Work towards a minute on each leg. Keep a hand near the basin if you need it.

And here's the encouraging part. Balance is learned. It isn't something you either have or don't. The more you practise, the easier it gets.

Host: Does it matter whether I enjoy it? Or is that a bonus?

Tania Huddart: It matters more than anything. The most important ingredient in a movement-rich life is fun.

When you go for a walk, try noticing what's around you. What can you see, hear, feel and smell? Shadows dancing through the leaves. The roughness of a tree's bark. The scent of the plants. The rustle of the breeze. You come home having had a walk and a little holiday.

Or list the things you're grateful for as you go. Or ask a friend to come with you, and make it a social occasion. Life is always more colourful when we have someone to share it with.

Host: Let's say I do all that. Two good weeks. Then a bad week, and I stop. What then?

Tania Huddart: Then you start again. I know that sounds too simple. But it's most of the answer.

Some days it will be harder to get motivated. That's fine. Life happens. Someone gets sick. Work gets busy. On the days you don't move as much, commit to doing it the next day. One missed day isn't the end of the habit. It's just a day.

What matters is that you keep making it a priority. You're doing this for yourself. And each day is a new chance to begin.

Host: For a lot of us, I think the problem is the word "exercise". It's tiring just to hear it.

Tania Huddart: You're not alone. The very thought of exercise can be daunting. So change the word. Shift from "workout" to "movement".

You don't need to join a gym. You don't need tight Lycra. You don't need to sweat it out in a crowded room. There are countless chances to move more in an ordinary day. And moving more will help you feel better, in your body and in your head. It gives your day more energy.

Host: How do I choose the right kind?

Tania Huddart: Listen to yourself. When you hear yourself say "I should", you're probably on the wrong path. "I should go running." "I should join that gym." Should is a heavy word. Choose the movement that makes you a little bit excited instead.

I'll tell you mine. I wouldn't choose to run. I don't enjoy it, and I'd struggle to stay motivated. I love walking out in nature, among the trees. You might love running and dislike swimming. That's fine. We all have our preferences. To enjoy moving more, you have to enjoy the kind of movement you choose.

Host: And where does Pilates fit?

Tania Huddart: It's one of the things you might love. But a class or two a week is only a few hours. The habit is what happens in the rest of your week. That's where the snacks come in. Your class teaches your body something. The snacks help it remember.

Host: What if I know all this, and I still can't make it happen?

Tania Huddart: Then ask for help, and don't be shy about it. Ask a friend to keep you accountable. They can check that you've added at least one bit of movement to your day. A small text from someone who cares does a lot of work.

And be gentle with yourself while you do it. Moving should be a pleasure, not a punishment. If the story in your head is about pain, you may need to change it to a story about pleasure. It's worth it. It helps you get more out of the rest of your life too.

Host: If someone's out on a walk right now, listening, what are the three things to take home?

Tania Huddart: One. Start smaller than you think. Five minutes you'll actually do is better than an hour you won't.

Two. Snack on movement. The stairs twice. A few calf raises. One leg while you brush your teeth.

Three. Choose what you enjoy. If you hear yourself say "I should", choose again.

Host: And a question to sit with?

Tania Huddart: This week, listen for the word "should". Notice when you say it about moving. Then ask yourself what you'd choose instead, if nobody was watching.

Host: You'll find Tania's article, How to create a habit of movement, in the Journal at taniahuddart.com.

Next episode, a question a lot of new clients feel too shy to ask. What does Pilates actually do for my body?

Tania, last word?

Tania Huddart: Every day is a new chance. If you missed today, that's fine. Tomorrow, move a little. Your body will thank you for it.