The Super 10 Habits
Ten simple habits. Start with one. Build at your pace.
Real health isn’t built in one place. It isn’t just about exercise, diet or willpower. Health is physical, mental and behavioural, yet the way we are encouraged to improve it can often make things more complicated than they need to be.
The Super 10 was created to make the starting point simpler.
It brings together ten everyday habits that touch different parts of our health, from strength and balance to movement, recovery and wellbeing. They don’t require you to become a different person overnight or commit to a complicated programme. They simply give you choices.
You don’t need to do all ten, and there is no correct place to begin. You might choose the habit that feels easiest, the one you know you’ve been neglecting, or simply the one that catches your attention.
What matters is that the choice is yours.
See the Super 10 for Yourself
We’ve created a short video for each of the Super 10 habits so you can see what they involve before deciding where you want to start.
Take a few minutes to watch them and you’ll quickly see that none of this is about extreme exercise or dramatic transformation. These are deliberately simple actions designed to find a place in everyday life.
You may immediately know which habit you want to try. You may want to try several before deciding. There is no right order and no expectation that you should do everything.
Watch the Super 10 videos and find your place to begin.
Watch the Habit Videos
Why the Super 10?
Looking after our health has never been about one thing. Strength matters, but so do balance, movement, mobility, recovery and the everyday choices that influence how we feel and function.
The Super 10 brings those different elements together without turning them into another programme you have to complete. The ten habits are there to give you options, so your starting point can be completely different from somebody else’s.
That breadth is also why the Super 10 has received support from a specialist in Sport & Exercise Medicine:
“As a Sport & Exercise Medicine Consultant, I can say this clearly: these 10 habits target the exact foundations most adults lose first — strength, balance, mobility, and metabolic control. If everyone did them daily, the reduction in preventable health issues would be enormous.”
— Dr George Bownes, Sport & Exercise Medicine Consultant
Start Where You Are
The temptation when we decide to become healthier is to change everything at once. We make a plan while motivation is high and then real life gets in the way.
The Super 10 takes a different approach. Choose one habit and give it a place in your day. If you enjoy it and want to add another, you can. If one is enough, stay with one.
There will probably be days when you don’t feel like doing it. You may miss days, and you may even stop for a while. None of that means you have to start again from zero. You simply return to the choice you made and continue from where you are.
The aim isn’t a perfect streak. It’s to keep participating.
Your Habit, Shared With Others
Choosing for yourself doesn’t mean doing it entirely by yourself.
Invite family, friends or colleagues to choose a Super 10 habit of their own. They may choose something completely different, and that’s fine. Different ages, abilities and starting points can all exist in the same group because nobody is being asked to keep up with anybody else.
What you share is the experience of showing up. You see them making their choice and they see you making yours. Over time, that simple visibility creates accountability without turning it into policing or competition.
The habit is personal. The accountability is shared.
Take the Super 10 With You
The videos introduce you to the habits. Once you decide I’M IN, we’ll send you the Super 10 How-To Guide, giving you the practical instructions you need to choose your habit and get started.
The Golden Ticket isn’t something you earn by completing all ten. It begins much earlier than that.
[I’M IN →]