The Myth of 'No Time' - 5 Easy Ways To Move More Daily

How many times have you found yourself saying, “I don’t have time to exercise”? It’s such a common thought, especially for women in midlife. Between balancing work, family, social commitments, and everything else that life throws your way, it can feel impossible to carve out time for yourself. But here’s the best part—exercise doesn’t have to be all or nothing. In fact, doing something, however little, can make a significant difference to your health and wellbeing as you age.

Moving Matters in Midlife

As we enter our 40s and beyond, staying active becomes more than just a way to stay in shape. It’s about maintaining your strength, energy, and overall health for the years ahead. Regular movement helps counteract the natural decline in muscle mass, bone density, and mobility that comes with ageing. Plus, it supports heart health, boosts your metabolism, and helps manage the physical and emotional changes that often come with perimenopause and menopause.

Exercise isn’t just about keeping our bodies fit; it’s also a powerful tool for managing stress, anxiety, and mood swings. With fluctuating hormones in midlife, many women experience more stress, irritability, or low mood. Regular physical activity helps release endorphins, those “feel-good” chemicals that lift your mood and reduce stress. Simply put, movement is a form of self-care that helps you stay strong, resilient, and positive as you navigate this stage of life.

Finding Time - It’s All About Prioritising Small Movements

We often think of exercise as something that needs to be a major event—an hour-long session at the gym or a lengthy workout class. But in reality, exercise doesn’t have to be time-consuming to be effective. The key is to fit movement into your life in a way that works for you. Even small, consistent efforts can make a big difference. Here are some easy ways to move more daily, even with a busy schedule:

1. Break It into Short Bursts

If you can’t find 30 minutes to exercise, break it down into shorter chunks. Even 10-15 minute bursts of activity can improve your health. A brisk walk around the block, a quick at-home workout, or even stretching for a few minutes while watching TV all count. The cumulative effect of these small movements adds up.

2. Incorporate Movement into Your Routine

Look for opportunities to add movement to things you already do. Can you walk or cycle to the shops instead of driving? Take the stairs instead of the lift? Or do a few squats or stretches while making a cup of tea? Adding extra steps and activity throughout your day can help you stay more active without needing to set aside dedicated 'workout' time.

3. Use Your Mornings

Getting up just 15-20 minutes earlier can create a small window for exercise before your day gets busy. Whether it’s some yoga, a short walk, or a quick bodyweight routine, starting your day with movement helps boost energy and mood, setting a positive tone for the day ahead.

4. Active Breaks at Work

If you have a desk job, take a few minutes every hour to stand up and stretch, or walk around for five minutes. It’s a great way to loosen up stiff muscles, boost your circulation, and clear your mind.

5. Multitask with Family Time

If you feel like family time takes up all your free time, get everyone involved. Go for a walk or bike ride together, play a game of football in the park, or have a mini dance party at home. You’ll not only be getting active, but also creating meaningful, fun moments with your loved ones - 'win win', all round!

The Benefits of Doing Something, However Little

The myth that you need to spend hours at the gym to see benefits often stops people from even trying. But the truth is, something is always better than nothing. Here’s why even small, consistent movements are worth it:

• Increased Energy: Even short bouts of exercise can give you a quick energy boost, helping to shake off fatigue and get you through the day.

• Better Mood: Moving your body releases endorphins, which improve your mood and reduce stress. Whether it’s a 5-minute stretch or a 20-minute walk, you’ll feel better mentally and emotionally after a bit of movement.

• Improved Focus: Small doses of physical activity can increase blood flow to the brain, helping to improve concentration and mental clarity.

• Healthier Joints and Muscles: Regular movement, even in small amounts, helps keep your muscles and joints flexible and strong, which is essential as you age.

• Better Sleep: Incorporating movement into your day, no matter how little, can help regulate your sleep patterns, making it easier to fall asleep and stay asleep.

  
  

  

  
  

'Progress, Not Perfection' - Is The Name Of The Game

It’s easy to fall into the trap of thinking that if you can’t commit to a full workout, it’s not worth doing anything at all. But that mindset can stop you from moving altogether. Instead, focus on progress. Maybe today it’s a 10-minute walk, tomorrow a few stretches, and next week you’ll find time for a longer workout. It’s all movement, and it all matters.

By shifting your perspective on exercise and embracing the idea that small, consistent efforts can add up to significant health benefits, you can prioritise movement in your life without feeling overwhelmed by it.

Remember, every step counts. Whether it’s a few minutes here and there or a longer session when you have more time, moving your body will help you stay stronger, healthier, and happier as you age. So the next time you think, “I don’t have time to exercise,” remind yourself that even a little movement is better than none at all. Keep moving—you’ll be glad you did!