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How to re-establish a healthy routine

3 Jun 2021
News 4 min read

Humans are creatures of habit, so after our normal daily routines are disrupted it’s a great idea to look at how you can back on track and get back into exercise on the regular. So how do we get back on track? How can we re-establish healthy routines when they’ve been lost?

Any coronavirus information mentioned is accurate at the time this article was originally published (6 December 2019, updated 27 May 2021). For the most up-to-date information about coronavirus restrictions, please visit the source:


If you’ve been finding it hard to get back on track when your daily routine has been disrupted you’re not alone. The good news is, there are simple, actionable steps you can take to fit exercise into your home and work life.  

Here are Dr Sandro Demaio, VicHealth CEO's top tips for baking exercise into our daily lives. 


In this article you'll learn: 

  • How to create sustainable and healthy exercise routines
  • Tips on how to bake exercise into your daily life

Be Healthy was created by VicHealth to provide helpful tips and advice on how you and your family can stay healthy. You can read more Be Healthy articles here.  


Tips to for the best daily routine for a healthy life: 

Exercise is very important to keep us healthy and well, so it’s a great place to start when working out the best daily routine for a healthy life. Here we take you through 6 simple steps to creating sustainable and healthy exercise routines.  

Look for simple swaps to build healthy habits 

Take the stairs instead of the lift. When catching public transport, such as a tram, train or bus, get off one stop early and if your visiting places such as shopping centres, park your car at the back of the carpark so you can walk.  

Here’s more on getting into active travel

Do a little more often  

Don’t have time for a 30 minute exercise class or long walk? That’s ok! A 10 minute workout or jog around the block is better than nothing. Search apps like Youtube to find a wide range of high and low intensity exercises and choose one that suits your energy level that day. Don’t hesitate to break up your 30 minutes of exercise into 10-minute sessions throughout the day.

Remember to focus on how exercise and movement makes your feel rather than a target on the scales. You can also find some fun and simple exercise videos on our This Girl Can Victoria webpage here.

Forget the ‘go hard or go home’/ ’no pain no gain’ motto 

It’s time to forget the old clichés you’ve heard about exercise. We know there are incredible benefits of moving your body in a way that suits you and feels great. Instead of looking at exercises that make you feel sore or burnt out, find ways that help you feel calm, connected or balanced. 

These could include: 

Yoga, you can even do this on your office chair 

Dancing to your favourite song 

Try bush walking

Most of the time, if you find a way to exercise or be active in a way that feels good, you’re more likely to do it. Find something you enjoy and have fun doing and you’ll be more likely to stick at it. 

Make it easy 

When you get started, don’t put pressure on yourself by comparing your goals to others, and set small goals that fit your routine. Daily exercise should improve your overall mental and physical health, not cause burnout.  

If you have a busy schedule, choose workouts that don’t require you to leave the house. If you enjoy working out early in the morning, get your exercise gear and gym bag packed and ready before you go to bed so it’s ready to go when you wake up. 

Start small 

Avoid going too hard too soon – this will only result in burnout and fatigue. Start exercising in small doses. This could be in the form of locking in a short walk daily or participating in an online exercise class. Make sure you take the time to acknowledge each step you make because every small step is getting you closer to your goal. 

Although there are many ways we can re-establish routines, daily exercise is a good place to start. Once this foundation has been set, it will be easier to assess other important areas such as food and sleep. 

Find a fitness buddy 

Sometimes exercise is more fun – and motivating – when you have someone by your side. You can try some of the above tips with a member of your household or share them with your friends to get motivated.

You’re more likely to get up for that early morning walk if you have an exercise buddy you don’t want to let down. 


What does VicHealth CEO Dr Sandro Demaio recommend doing to re-establish exercise into your routine? 

  • Get off the tram, train or bus one stop early and walk 
  • Start small with 10 minutes of exercise each day and build on this 
  • Choose a form of exercise that brings you joy and fits your existing schedule  


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Artwork by Dexx (Gunditjmara/Boon Wurrung) ‘Mobs Coming Together’ 2022

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Artwork Credit: Dexx (Gunditjmara/Boon Wurrung) ‘Mobs Coming Together’ 2022, acrylic on canvas. Learn more