Pick One Small Thing: How Layla Transformed Her Exercise Routine

By Lois Manzella Marchitto, Fitness Knocking
​When it comes to creating sustainable exercise habits, the key is to start small—sometimes smaller than you'd think. One of my clients, whom we’ll call Layla, is a great example of how choosing "one small thing" can lead to life-changing progress. Layla was about 40 pounds overweight and struggled with heart disease and high blood pressure. Her husband decided it was time for her to take action and hired my team to help her. But during our initial evaluation, it became clear that Layla had no interest in formal exercise.

​She told me she only moved when cooking meals, letting her toy poodle outside, walking around the grocery store, or answering the door for deliveries. She even avoided her driveway stairs by ordering items online and having them delivered right to her front door.
 
When I asked what exercise she’d be willing to do consistently, Layla’s response was honest: “Willing? Well, I’m lazy. I don’t like to exercise—in fact, I hate it.”
 
Her words didn’t discourage me. Instead, I shifted my approach.
 
I said, “Okay, Layla, you said you’re lazy, and that’s okay. But you do stand while cooking, right?”
 
She nodded.
 
“Great! Would you be willing to walk around your counter during the time you’d normally stand still scrolling your phone while cooking?”
 
After thinking it over, she replied, “Yeah, okay, I can do that.”
 
That was it. That was her “one small thing.”
 
Fast-forward three months, and Layla now walks to the end of her block while her rice safely cooks in the rice cooker. What started as a simple adjustment—pacing around the kitchen—evolved into a sustainable habit.
 
The key takeaway? A minor shift, like adding one small action to your day, can set the foundation for real change. Layla's story reminds us that consistency is the lead domino. Once you tip it over, the rest of the pieces fall into place.

Here are 10 small changes to jumpstart exercise habits and make them part of a daily routine:

1. Walk during phone calls: Turn standing or sitting phone time into walking time.
2. Take the stairs: Skip the elevator and opt for stairs whenever possible.
3. Stretch in the morning: Begin each day with 5 minutes of stretching to wake up your muscles.
4. Park farther away: Choose a parking spot at the far end of the lot to add extra steps.
5. Do counter push-ups: While waiting for coffee or food to cook, do 5–10 push-ups using your kitchen counter.
6. Set a timer to stand up: Every hour, stand up and move for 2–5 minutes—walk, stretch, or dance!
7. Incorporate a walk after meals: A 5–10 minute walk after eating aids digestion and adds movement to your day.
8. Dance during commercials: Instead of sitting through TV ads, stand up and groove for fun.
9. Carry your groceries: Opt to carry bags one at a time to make multiple trips, giving you a mini strength workout.
10. Squat while brushing teeth: Add some bodyweight squats while brushing to sneak in lower-body strength work.
 
These small, manageable changes can be the "one thing" to help build consistent habits over time.
 
Lois is the owner and managing director of Fitness Knocking. She can be reached at www.fitnessknocking.com or emailing her at [email protected]