In the time it takes for your dinner to finish in the oven – or even during halftime of your favorite football game – you could be making significant progress toward your fitness goals.

One of the most common barriers to consistent movement is the belief that workouts must be long, intense or perfectly planned to “count.” But that’s simply not true. Just 30 minutes of moderate exercise five days a week, or 15 minutes of vigorous activity with the same frequency, can deliver significant health benefits. The key is consistency – not perfection.

Here’s how you can get started.

Incorporate Movement into Your Day-to-Day

NCHPAD Program Manager Chelsea Henderson encourages people to reframe how they think about fitness. Instead of chasing perfection or pushing yourself to extremes, start by making movement a natural part of your day.

One of her favorite tools is “habit stacking” – pairing a new behavior you want to build with a routine you already do. For instance, if you’re trying to improve your plank time but struggle to find time, do a plank right after brushing your teeth in the morning. Over time, completing the new action becomes second nature.

“You don’t have to complete a full workout in one go,” says Chelsea. “It doesn’t make it any less effective if you split it up. In fact, breaking up workouts can sometimes make them more effective because you’re fresher for each session.”

Think SMART – Start Small

In the NCHPAD MENTOR program, participants learn to set SMART goals: goals that are Specific, Measurable, Attainable, Realistic and Time-bound. These goals don’t have to be big – small, achievable actions can make a big difference!

“It’s also okay to not reach your goal right away,” Chelsea explains. “Setting mini-goals and building on those successes can make the bigger picture seem less intimidating.”

Here are some tips and reminders that can help you set – and achieve – some of your goals!

• Set mini goals weekly or daily that add up to your bigger goals.
• Keep it attainable – it’s better to meet a smaller goal than to miss an unrealistic one.
• Celebrate small wins along the way. Every step counts.
• Practice self-compassion. If you fall off your plan, reflect and adapt. What would make your goal easier to stick to next time?
• Break workouts up – you don’t need 30 consecutive minutes. Use short windows throughout the day to move. Try an “activity snack,” explained below!

Snack on Movement

MENTOR health coach John Reams advocates for what he calls “activity snacks” – short bursts of movement throughout the day that keep you activity without tiring you out.

Reams suggests incorporating activities into leisure time, such as watching sports or televisions show. Try an activity snack at the end of each quarter or during each commercial break. If streaming with no ads, take in a snack at the end of each episode.

Some examples John suggests:

• Go up and down the stairs as many times as you can in two minutes.
• Do a set of push-ups every couple of hours.
• Throw punches or kicks for two minutes (shadowboxing-style).
• Do as many sit-to-squats as you can in a short time window.

Discomfort is OK, but Pain is Not OK

A little discomfort is part of the process – it means your body is adapting. But pain is a signal to stop.

“Discomfort is a good thing when you’re exercising,” John says. “It means your body is being challenged. But if it crosses into pain, that’s your body’s way of telling you something isn’t right.”

Focus on What You Can Do

“Let’s put our energy into what we can do, not worry about what we can’t do,” Chelsea said. “One is actionable. The other isn’t.”

Fitness is a lifelong journey. It’s not about crossing one finish line—it’s about finding sustainable ways to keep moving, growing, and feeling strong. No step is too small, and no win is too minor to celebrate.

Want to join a health promotion program, get more exercise tips or just need some help getting started? Connect with our Expert Information Specialists at 866-866-8896, nchpad@uab.edu or chat with a real person right here on the website – there’s a small red chat button in the bottom right corner of the site.