Seeing yourself as an active person

How does seeing yourself as an active person help?

People who see themselves as active tend to have more of what helps them follow through: commitment, confidence in managing themselves, and ways to keep going¹. They are also more likely to act on their intentions, so a plan to go for a walk is more likely to turn into a walk¹. Most of this is a link rather than a proven cause, and it isn't clear yet whether deliberately building an active self-image increases activity¹.

The link between habits and self-image may run both ways, so each may feed the other³. A self-image on its own doesn't seem to be enough to build a habit; the activity needs repeating too⁴.

For older adults, seeing yourself as an exerciser through long-standing habits helped make activity feel automatic. Where a sedentary pattern was well established, people found it harder to fit activity into their routine and didn't see themselves as exercisers². If that sounds familiar, it describes a pattern, not a fault, and small steps are a fair place to start.

Two ways to build on it:

• Pick a small step you can repeat, so being active becomes something you do regularly rather than a one-off effort.
• Choose activities that feel like your own choice rather than something you feel you should do.

How can activity connect to a bigger purpose or identity?

Activity is more likely to last when it comes from your own reasons, such as enjoyment, personal values and the roles that matter to you, rather than outside pressure⁵. Activities that are enjoyable and self-chosen, with a good level of challenge and a sense of choice and mastery, may be motivating for many people. Valuing the health benefits can also help⁵. Older adults described being motivated by health gains and a wish for independence, including keeping their ability to function².

You can link activity to what matters in a simple way. One approach is to name a personal value, then set a small, specific goal that fits it, such as walking for 10 minutes or watching a grandchild's sports event⁶. The idea is that tying a new habit to what gives your life meaning makes it more likely to last⁷. Programmes built this way improved motivation and a sense of meaning; whether people then became more active isn't clear yet⁷. A stronger sense of purpose is also linked with being more active, although that doesn't show purpose causes activity⁸. Approaches based on identity are described as promising⁹.

To try it:

• Ask yourself what matters to you, such as being independent, keeping up with grandchildren or time with friends, and pick one reason that feels like yours.
• Turn that reason into one small, specific goal.
• Link activity to a role you value, such as grandparent, carer or volunteer.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition, especially one involving pain or fatigue, talk with your doctor or physio about how to fit activity in. Pain, fatigue and low mood can make it harder to keep going, and talking through barriers openly can help¹⁰.

Build up gradually. If a muscle or joint is sore, or soreness appears a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.