IELTS Speaking – a healthy habit you would like to develop

My main form of exercise is running. I go for a five-kilometre run around the lake near my house three mornings a week. I also try to build activity into my daily routine, for example by taking the stairs instead of the lift and cycling to class. It's not intense, but it keeps me reasonably fit.

I much prefer exercising outdoors, because I find fresh air and changing scenery far more motivating than staring at a wall in a gym. Running by the lake early in the morning is one of my favourite parts of the day. The only problem is the weather. In the middle of summer or when the air quality is bad, I have no choice but to work out indoors.

Yes, I signed up for a gym membership last year, full of good intentions. For the first month, I went almost every day, but then I got busy with exams and my visits became less and less frequent. In the end, I was basically paying for a gym I never used, so I cancelled it and went back to running.

Probably not quite enough, if I'm honest. I manage to run a few times a week, but I spend most of my day sitting, either in lectures or at my laptop. I often end up with a stiff neck and back. I'd like to add some stretching or yoga to my routine to counteract all that sitting.

One healthy habit I'd really like to develop is waking up early, ideally around half past five, and using that time to exercise and plan my day. To be honest, I haven't managed to develop this habit yet, mainly because I'm a bit of a night owl. My brain seems to work best late at night, so I often end up studying or scrolling on my phone until after midnight. Then, of course, when my alarm goes off at half five, I just hit the snooze button and go back to sleep. I've tried several times, but I usually give up after a few days, especially when the weather is cold or I've had a stressful week. As for how I could start, or rather how I plan to start this time, I think the key is to change my evenings first rather than my mornings. I'm going to set a rule that I put my phone away at ten o'clock and leave it charging in the kitchen, so I'm not tempted to check it in bed. I'll also lay out my running clothes the night before, so there are fewer excuses in the morning. And instead of jumping straight to half five, I'll set my alarm fifteen minutes earlier each week, so the change is gradual. I'm sure this habit would improve my life in several ways. Physically, I'd get regular exercise without it eating into my day. Mentally, I'd start each morning feeling calm and in control, instead of rushing out of the door. Several of my friends who are early risers say they're far more productive, and I'd love to experience that for myself. In the long run, I think it would make me healthier, less stressed and more disciplined overall.

I think one of the main reasons is that people set unrealistic goals. They start with intense workouts every day and expect quick results, so when they don't see a big change after a few weeks, they lose motivation. Another reason is that exercise is often treated as something extra, rather than part of their routine, so it's the first thing to go when life gets busy. Lack of enjoyment matters too. If you force yourself to do something you find boring, you won't stick with it for long. Finding an activity you genuinely enjoy makes a huge difference.

I think a moderate tax could help, but it shouldn't be the only measure. Higher prices do tend to reduce consumption, as we've seen with cigarettes and, more recently, sugary drinks in some countries. The extra revenue could also be invested in health campaigns or making fresh food more affordable. However, critics argue that such taxes can be unfair, since poorer families spend a larger proportion of their income on food. People might also just switch to other cheap but unhealthy options. So I'd support a tax, but combined with education and better access to healthy food.

In many ways, quite negatively. Most office jobs involve sitting at a desk for eight hours or more, which is linked to back pain, weight gain and even heart disease. Long working hours and commuting also leave people with little time or energy to exercise or cook proper meals, so they often rely on fast food. On top of that, staring at screens all day can cause eye strain and poor sleep. That said, some companies are now trying to address this by offering standing desks, gym subsidies or flexible hours, which is a positive step.

I think they can, but mostly for people who are already motivated. These devices make it easy to track steps, sleep and heart rate, and seeing your progress can be really encouraging. Some apps also use reminders and challenges, which can turn exercise into a kind of game. My dad, for example, became much more active once he started trying to reach ten thousand steps a day. However, many people stop using them after the novelty wears off. And there's a risk of becoming obsessed with numbers rather than actually listening to your body.