How to keep your exercise habit tracking with an exercise menu
Let’s be honest – when your energy is running on fumes or your body aches all over, the last thing you want to hear is “just get moving!” We know that for some people (particularly those living with chronic fatigue, long term pain or other chronic conditions), exercise isn’t just hard – it can feel just about impossible. Do too much, and you’re wiped out for the next day (or three). Do too little, and you might feel like it wasn’t even worth the effort. And finding a rhythm, a habit, a routine? It can feel impossible when your body and weekly schedule has a mind of its own.
But if you’re someone living with chronic fatigue, low energy, or if you just feel like you’ve got a limited number of “spoons” to spend each day, we want to gently offer some hope: you can still build an exercise habit. You just need the right tools.
Enter: the exercise menu.
The magic of an exercise menu
So what is this a-la-carte delicacy I’ve mentioned 3 times now? It’s exactly what it sounds like: a little list of movement options, tailored to you, that you can pick from depending on how you’re feeling. Like a restaurant menu, but instead of choosing between the parma and the scotch fillet, you’re choosing between a gentle stretch or a short walk.
It helps build a routine keeping in mind that some days, you’ll have more to give and other days, just getting out of bed might feel like a workout in itself. That’s okay. Truly. Movement is a spectrum, not a checkbox, and honouring where you’re at each day helps you keep a sustainable rhythm going without tipping yourself into a crash.
Here’s how to build a tasty menu to keep you moving;
1️⃣ Set your intention
First, figure out how often you’d like to move. This might be “a little bit of movement every day” or “three times per week around 10am.” The point isn’t perfection – it’s consistency and routine. Pick a goal that feels possible, not overwhelming.
2️⃣ Build your menu
Next, list a few movement options under three categories:
🔴 Low-Energy Options (when you’re running on empty), such as:
👉 Gentle yoga or stretching
👉 Lying-down mobility work
👉 Seated movements
🟠 Medium-Energy Options (on a more typical day), such as:
👉 Short strength routines (maybe 2–3 exercises, a few reps each)
👉 A light walk around the block
👉 Some work in the hydro pool
🟢 Higher-Energy Options (on a quiet day with plenty of energy to play with), such as:
👉 A longer walk or light hike
👉 A strength exercise routine
👉 Dancing to a few songs in your living room
Importantly: your menu is for you. What’s “medium” for one person might be “high” for another – and that’s completely fine. Consider your starting point, and know it might need a bit of chopping and changing as you go.
3️⃣ Pick based on your energy
When your scheduled movement time rolls around, check in with yourself. What have you got to give? Choose something off the menu that matches.
Flat day? Choose something from the low column.
Feeling okay? Go for moderate.
Plenty of energy to spend? Pick from the higher end!
Every choice you make keeps the habit alive and gives your body something good, while reducing the risk of pushing too far and paying for it later, and helping you learn your capability and tolerances.
Finding balance with the menu mindset
This isn’t about pushing harder or doing more – it’s about keeping momentum in a way that respects your limits. Sure, there’ll be some trial and error (and that’s part of the process), but using a menu approach means you’re making thoughtful, flexible decisions that work with your energy in a sustainable way.
And if you’re not sure where to begin or what should go on your menu, reach out to us for help emailing us at info@tailoredhealth.com.au or booking in to see us below.
