Written by Lolitaire Moyo-Healey. M.Ost DO, UKIHCA-RHC for BonVie Medical Aid scheme
We all know the importance of maintaining our health and that habits matter, but the part most of us struggle with is starting or implementing a new habit which we know will be good for us.
The good news is that habits are just patterns you learn. And with the right approach, you can build habits that support your long-term health and protect you from silent diseases that are on the rise here in Zimbabwe.
1. Choose One Habit That Matters
Start with one habit – not five.
It does not always have to be exercise or nutrition (although those are always powerful). Health also includes mental, emotional, social, environmental, and occupational wellbeing. Your habit might be:
- Walking for 10 minutes after dinner
- Going to bed 30 minutes earlier
- Adding one serving of vegetables daily
- Calling a particular friend or family member once a week
- Turning your phone off at 9:30pm
Focusing on one clear behaviour at a time increases adherence and therefore long-term success [2]. Choose something that will make a noticeable difference in your life over the next month.
2. Start Smaller Than You Think
One of the biggest reasons habits fail is that we start too big.
If you currently do no exercise, committing to five gym sessions per week is overwhelming. Instead, begin with 10 minutes twice a week. If improving your diet feels too hard, start by adding (not removing) one healthy element like grains or vegetables per day.
Small, repeatable actions are more likely to become automatic over time. Repetition is what drives longevity, not willpower [3]. If it almost feels too easy, that is a good sign. You can always build later.
3. Tie the Habit to Something You Already Do
This is called “habit stacking.” Your brain already loves patterns, so attach your new habit to an existing routine.
For example:
- Do 10 squats after brushing your teeth.
- Take a 10-minute walk after dinner.
- Drink a glass of water before your morning coffee/tea
- After brushing your teeth at night, do three simple stretches
4. Shift From Just Goals to Identity
There is a powerful difference between saying, “I am trying to exercise three times a week,” and “I exercise because I am someone who takes care of my body.” When you connect habits to identity, you move from temporary effort to long-term change.
For example, instead of focusing only on outcomes like weight loss or lower cholesterol, break it down further and focus on becoming:
- Someone who moves daily
- Someone who prioritises sleep
- Someone who limits sugar
- Someone who keeps commitments
Identity-based habits are more resilient because they align behaviour with your self-concept and values, which are key factors in sustained motivation [6][7].
5. Build Systems, Not Just Goals
Goals are outcomes. Habits are systems.
“Lower my blood pressure” is a goal.
“Walk every Tuesday and Friday at 5pm” is a system.
“Improve energy” is a goal.
“Phone off at 9:30pm and in bed by 10pm” is a system.
Specifying when and where you will perform a behaviour significantly increases follow-through [8]. Then at the end of each day, ask yourself: Did I follow my system?
6. Create a Physical Anchor
Small environmental adjustments (called “choice architecture”) can significantly influence decision-making [5]. This simply means your environment strongly influences your behaviour. Place a visual reminder somewhere you see daily. It could be a photo of your children, a meaningful object, or even a note on your fridge. This anchor should remind you why you are building the habit.
Healthy ageing, independence, and long-term health are not vague, abstract ideas. They are connected to the life you want to live and the people you want to share it with.
6. Create a Physical Anchor
Accountability increases follow-through.
Social support is consistently associated with improved adherence to health behaviours, including physical activity and dietary change [10]. Tell a friend your plan, join a walking group, use a simple habit tracker. Even ticking a box on a calendar builds visual proof that you are consistent. Tracking builds awareness and reinforces consistency.[9]
You do not need perfection- in fact, expecting 100% often leads to quitting. Aim for 70–80% consistency over time. That level of consistency is enough to produce meaningful health benefits [2][9].
7. Set Up Accountability
Accountability increases follow-through.
Social support is consistently associated with improved adherence to health behaviours, including physical activity and dietary change [10]. Tell a friend your plan, join a walking group, use a simple habit tracker. Even ticking a box on a calendar builds visual proof that you are consistent. Tracking builds awareness and reinforces consistency.[9]
You do not need perfection- in fact, expecting 100% often leads to quitting. Aim for 70–80% consistency over time. That level of consistency is enough to produce meaningful health benefits [2][9].
Why Healthy Habits Matter in Zimbabwe
Today in Zimbabwe, health challenges are shifting. Conditions that used to be considered “diseases of old age”- like high blood pressure, diabetes, and heart disease – are now affecting people in their 30s and 40s and even younger adults. One of the reasons is changes in lifestyle like less physical activity, more processed foods, sugary drinks, unhealthy snacks, and more sedentary routines. These behaviours are linked to a growing portion of disability and early deaths in Zimbabwe. [11,12,13]
Conclusion
Building healthy habits isn’t just about how you feel now. It’s also about protecting your future.
Your habits are one of the strongest tools you have to protect yourself.
References
- World Health Organization. (2023). Noncommunicable Diseases Fact Sheet
- National Institute for Health and Care Excellence. (2014). Behaviour change: Individual approaches (PH49).
- Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
- Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.
- Thaler, R. H., & Sunstein, C. R. (2008). Nudge: Improving Decisions About Health, Wealth, and Happiness. Yale University Press.
- Oyserman, D. (2009). Identity-based motivation: Implications for action-readiness, procedural-readiness, and consumer behavior. Journal of Consumer Psychology, 19(3), 250–260.
- Clear, J. (2018). Atomic Habits. Avery.
- Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
- Michie, S., Abraham, C., Whittington, C., McAteer, J., & Gupta, S. (2009). Effective techniques in healthy eating and physical activity interventions: A meta-regression. Health Psychology, 28(6), 690–701.
- Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine, 7(7), e1000316.
- WHO Regional Office for Africa: Noncommunicable diseases are rising in Africa, driven by unhealthy diets, physical inactivity, tobacco use and harmful alcohol use. NCDs are a growing cause of death in the region.
- Zimbabwe: Diet Fuelling Chronic Disease Epidemic: Lifestyle changes — including diet and sedentary behaviours — are fuelling NCDs in Zimbabwe, contributing to a significant share of disability and premature death.
Author
Lolitaire Moyo-Healey
M.Ost DO, UKIHCA-RHC, Founder, Registered Osteopath, Mindfulness Practitioner, Accredited Health + Life Coach
Greetings
I would like to enquire if the medical aid has gym benefits.
I’m a registered member Mukwa lite package.
Hi Adeline. Thank you for your enquiry. Kindly note that gym benefits are not included in any of our current packages, including the Mukwa Lite plan.