Get Active for Life: Issue #4

Small Habits → Big Impact on Your Health

August 12, 2025

In this issue:

  • Habits and Habit Stacking

  • Jacinta’s Story

  • Movement Snacks

  • and more…

Hello there,

Why Habit Stacking Works (And How to Start Today)

Habits are the quiet powerhouses of long-term change. They’re the little actions we repeat so often they become automatic - like brushing your teeth or putting on a seatbelt. The trick is, you don’t have to overhaul your life all at once. In fact, the easiest way to build new habits is to start small and then “stack” them onto habits you already have.

Habit stacking is exactly what it sounds like: linking a new habit to something you already do without thinking. Want to fit in more movement? Do 10 squats right after you put the kettle on in the morning. Want to get more steps? Walk around the block after you take the bins out. The existing habit acts like a hook, helping the new one stick until it’s part of your routine.

The beauty of habit stacking is that it takes the guesswork out of when to do something - your current habits become built-in reminders. Start with just one or two stacks and make them ridiculously easy at first. Over time, those small, effortless actions can snowball into big changes.

This week, try it yourself: choose one daily habit you already do, and stack a quick burst of movement on top. For example, after you brush your teeth, do 30 seconds of calf raises. After you turn on the TV, do a couple of squats before you sit down. Keep it small, keep it doable, and before you know it, you’ll be moving more without even thinking about it 😊

🕺 Interesting People

Meet Jacinta

Jacinta the Machine

"I'm just a normal person with a job and kids who happens to run marathons."

Jacinta's been running for over 20 years, and her secret isn't loving 4 AM wake-ups or having perfect motivation. It's something much more practical (and achievable).

In this honest conversation, Jacinta shares:

  • How her dad's encouragement led to her first half marathon

  • Why community support changed everything for her running

  • The reality of fitting exercise around family life (spoiler: it's not glamorous)

  • How she went from "normal times" to 4 AM training sessions

  • Why she prioritises her "me time" and how it makes her a better mum

  • Her simple advice for building habits that actually stick

This isn't about perfect genetics or unlimited time. It's about finding what works for YOUR life and building a community that supports you.

You can watch our interview with Jacinta here.

🕺 Great Initiative

Be Part of a Million Moves!

We’re supporting AUSactive to help Australia reach one million moves and you can be part of it!

Here’s how it works: Every step, stretch, push up, swim lap, or dance move you log counts toward the national goal. It’s about celebrating movement in all its forms and proving that every move matters.

Whether you’re walking the dog, hitting the gym, or chasing the kids around the backyard, you’ll be contributing to something bigger - a movement for movement.

Why join?

  • Be part of a nationwide challenge that’s fun and inclusive

  • Track your activity and see the difference you’re making

  • Get inspired by thousands of Aussies moving together

  • Support a cause that champions healthier, more active communities

✅ Sign Up Here to Join the Million Moves and remember to join our team (QR Code below).

Get Active for Life Team Link for Million Moves

Let’s move together and show the nation just how active we can be!

📝 Health & Wellness News

What we’ve been reading this week

😊 Don’t Wait for “The Moment” to Be Happy

A study in PNAS Nexus reveals that delaying fun experiences in search of the “perfect moment” often means missing out. The researchers recommend scheduling small pleasures, reducing friction, and reframing everyday moments as special to overcome joy-related procrastination. 

Sources: Washington Post

🌳 Just 15 Minutes Outdoors Can Reduce Stress

A new study shows that just 15 minutes a day in nature can reshape your brain’s stress response, boosting mood and mental wellbeing - especially helpful in fast-paced, urban environments.

😔 Most Aussies Aren’t Meeting Activity Guidelines

The latest ABS data shows that only 22.4% of Australian adults aged 18-64 are meeting national physical activity guidelines. While that’s an improvement from 17% in 2017-18, experts say building habits through small, regular changes is key to increasing these numbers.

💪 Small Wins Add Up: 8 Tips for Habit-Building

A recent advice piece reminds us that habit-building is about consistency, not perfection. Ideas include starting small, anchoring to existing routines, and rewarding progress - tips supported by behavioural science.

Sources: Over Sixty

⏱ Making Fitness Goals Stick? It’s About Prep and Company

A Les Mills + Iowa State study found that new exercisers with goal-setting, group support, and ingrained preparation habits were far more likely to stick to long-term fitness routines.

Sources: Les Mills

❤️ Tiny Bursts of Activity Can Make a Big Impact

Research from the University of Sydney suggests that just 1-4 minutes of vigorous incidental activity daily - like stair climbing or power walking - can nearly halve the risk of cardiovascular events in middle-aged women.

👍 Actionable Tip of the Week

You can do these anywhere!

Movement Snacks

Just like you eat meals and snacks throughout the day, you can enjoy “movement snacks” too. These are tiny bursts of activity scattered through your day - 10 squats while waiting for your coffee, calf raises while brushing your teeth, or a quick lap around the office every hour. They’re quick, flexible, and don’t require a gym membership, workout clothes, or special equipment. The beauty of movement snacks is that they turn ordinary moments into opportunities to move, rather than staying still. Over time, these micro-movements help improve blood flow, boost energy, and reduce stiffness from sitting too long.

Think of movement snacks as small investments in your health that add up fast. String enough of them together, and you’ll finish the day feeling more alert and less achy - without ever blocking out “exercise time” on your calendar.

Try this today: set a reminder on your phone to stand up every hour, and when it buzzes, do one minute of movement - anything from stretches to push-ups against a wall. By the end of the day, you’ll have racked up 8–10 extra minutes of activity without even noticing 💪

❝

The secret of getting ahead is getting started.

Mark Twain

😊 Fun & Quirky

The lighter side of Health and Life

👟 Athleisure That Moves You

Slipping into activewear might be an easy nudge toward movement - no gym required!

🤣 Pilates Pet Peeve

A Melbourne instructor’s viral TikTok calls out the habit of packing up during the cooldown. A funny but thoughtful reminder to stay present until the end.

Link: NY Post

 😂 Laughter Truly Is the Best Medicine

A systematic review published in the Australian and New Zealand Journal of Public Health (via Monash University) found that humour-based interventions - like fun health messaging using comedy - can effectively support public health goals, ranging from mental wellbeing to encouraging positive health behaviours. 

🐾 Surfer Cat

In Honolulu, Hawaii, Hokule'a is one special cat. He loves surfing and swimming with his human parents!

Link: Youtube

Thanks for reading!

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Disclaimer: The content of this newsletter does not constitute medical advice. You should always take the advice of a qualified health professional as required.