As simple as it sounds, Lindsay Kee’s revamped exercise routine began with standing up to take the dog out.
She decided to do a few standing stretches before leaving, and did some squats or jumping jacks when she got back home. Over time she added to the routine, and now it’s been over a year that she consistently exercises around the dog walk.
“Adding it to something I was already doing, it just took so much pressure out of it,” said Kee, an executive coach in Portland, Oregon. “I’ve found it to be really effective in helping me be consistent with things that I really do want to do.”
What Kee was doing is called habit stacking, a term coined by author S.J. Scott in his 2014 book of the same name. It also goes by habit pairing or piggybacking. The premise is intuitive: Attach a behavior you want to start doing to something you already do automatically every day.
A classic example is flossing after brushing your teeth, though it can apply to many aspects of daily life. Kee, for instance, also places vitamins next to the coffee machine to help her remember to take them every morning.
Fitness experts say pairing habits is particularly helpful if you’re trying to increase your time spent exercising. Dana Santas is a mobility expert who has trained more than 50 professional sports teams. She said that while using an electric toothbrush, she does squats or lunges or works on her balance by standing on one leg.
“The cool thing about an electric toothbrush is that it has a timer for two minutes, and it should buzz every 30 seconds for you to change your quadrant,” said Santas, who also does 22 push-ups before every shower. “So you can switch your exercise at the buzz. It’s perfect.”
Though two minutes of exercise won’t get you in shape, every little bit helps, experts say. The Centers for Disease Control recommends 150 minutes of moderate aerobic activity (like brisk walking) per week, or 75 minutes of vigorous aerobic activity per week (like jogging), plus two days of strength training
Habit pairing is hardly a magic bullet, and most people find maintaining new habits difficult.
But Gretchen Rubin, author of “Better Than Before: Mastering the Habits of Our Everyday Lives,” said pairing is among the best ways to start and maintain new habits. That’s because it can remove the barrier of deciding when or if to do something.
“Decision fatigue is the enemy of habit formation,” said Rubin, who added that when she was in college, she allowed herself to shower only if she had exercised that day.
She recommended pairing the new behavior with something you have to do or deeply want to do. “So you have to do the shaky habit before you get to the strong habit,” she said. “If I want to listen to a podcast, I have to be on the treadmill.”
Or try a technique recommended by Lisa Jhung, author of “Running That Doesn’t Suck.”
“If you have an errand to run, why not run it?” she said. “Literally, run it.”
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EDITOR’S NOTE: Albert Stumm writes about food, travel and wellness. Find his work at https://www.albertstumm.com
Lindsey Kee poses with her dog Teddy Ruffsavel at her home in Portland, Oregon, on Aug. 3, 2024. Kee created an exercise routine around walking her dog, (Lindsey Kee via AP)
ATLANTA (AP) — Haynes King threw a go-ahead 4-yard scoring pass to Jamal Haynes early in the fourth quarter and Georgia Tech overcame two touchdown passes by Maalik Murphy to beat Duke 24-14 on Saturday night, handing the Blue Devils their first loss.
Sahmir Hagans gave Duke a 14-10 lead on a 65-yard touchdown pass from Murphy late in the third quarter.
Haynes, who ran for 128 yards on 19 carries, capped a 14-play drive which covered 85 yards by catching the soft pass in the right side of the end zone for a 17-14 lead. King padded the lead with a 9-yard scoring pass to Eric Singleton Jr. with 6:36 remaining.
Georgia Tech (4-2, 2-2 Atlantic Coast Conference) dominated the first half and then recovered after blowing a 10-0 lead.
Duke (5-1, 1-1) failed to extend its best start to a season since winning its first seven games in 1994.
King was busy as a runner and passer, often taking off on keepers. He had 12 carries for 30 yards while completing 23 of 31 passes for 167 yards and two touchdowns. Backup quarterback Zach Pyron added a 2-yard scoring run to cap the Yellow Jackets' opening drive.
Murphy passed for more than 200 yards for the sixth consecutive game, completing 18 of 31 passes for 205 yards and two touchdowns. Ahmari Harvey ended Duke's last possession with an interception with 11 seconds remaining.
Duke's Todd Pelino was wide right on a 43-yard field goal attempt with 3:58 remaining.
Georgia Tech took a 108-10 advantage in total yards in the first quarter and led 10-0 before a pass interference call on Syeed Gibbs against Hagans. Hagans appeared to trip on the play before Gibbs intercepted the ball before the apparent turnover was wiped out by the penalty.
On first down from the Georgia Tech 20, Murphy threw a short pass to Eli Pancol, who found open field to the end zone. Georgia Tech fans booed following the penalty and again as teams left the field at halftime.
Duke: Murphy suffered his first loss after posting a 7-0 record, including two wins at Texas before his transfer. Murphy had too little help from the Blue Devils' running game. Star Thomas had 14 carries for only 48 yards. Georgia Tech outrushed Duke 245-74 and claimed a 412-279 advantage in total yards.
Georgia Tech: King's quick and mostly accurate passes were effective when paired with Haynes' strong runs. Jordan van den Berg had a third-down sack of Murphy late in the first half to take the Blue Devils out of field goal position and added another tackle for loss.
Duke: Hosts Florida State on Oct. 18.
Georgia Tech: Visits North Carolina on Oct. 12. The Tar Heels fell to 3-3 and 0-2 in the ACC with a 34-24 loss to Pittsburgh on Saturday.
Georgia Tech Yellow Jackets running back Jamal Haynes (11) stiff arms Duke Blue Devils linebacker Cameron Bergeron (4) in the first quarter of a football game, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets quarterback Zach Pyron (5) celebrates in the end zone after a rushing touchdown in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets wide receiver Eric Singleton Jr. (2) runs down the sidelines after a punt return in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets wide receiver Malik Rutherford (8) runs the ball after a catch in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Duke Blue Devils quarterback Maalik Murphy (6) drops back to pass in the first quarter of a football game against the Georgia Tech Yellowjackets, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Duke Blue Devils quarterback Maalik Murphy (6) drops back to pass in the first quarter of a football game against the Georgia Tech Yellowjackets, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets wide receiver Malik Rutherford (8) breaks a tackle in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets wide receiver Eric Singleton Jr. (2) stretches out for a pass in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets running back Jamal Haynes (11) runs the ball in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
Georgia Tech Yellow Jackets running back Jamal Haynes (11) runs the ball in the first quarter of a football game against the Duke BlueDevils, Saturday, Oct. 5, 2024, in Atlanta. (AP Photo/Jason Allen)
