Movement Is Non-Negotiable: How to Fit Fitness Into Your Busy Life
Let’s just say it: movement is non-negotiable. If there’s one thing that supports your physical, mental, hormonal, heart, and bone health—it’s consistent movement.
So why are so many of us putting it at the bottom of the to-do list?
For many women, the problem isn’t motivation—it’s mindset. We’ve been conditioned to think that if we’re not drenched in sweat, doing squats with a trainer shouting in our ear, or hitting the gym for an hour, it doesn’t “count.”
I’m here to tell you: it all counts. And what doesn’t count? Waiting for the perfect time, the perfect outfit, or the perfect routine—while your body goes without what it needs most.
Start Where You Are (Not Where You Were at 25)
Whatever movement you can do today is a win. If you’re overwhelmed by the idea of fitting in a “real workout,” take the pressure off. Let’s talk about practical, doable ways to move more—right where you are.
🚶♀️ Walk It Out
Walking is my favorite form of movement. I get outside, clear my head, and sometimes listen to a podcast or just let my mind wander. Walking with a dog, a kid in a stroller, or a friend makes it even better.
Walking in nature has been shown to reduce pain and boost mood. And walking intervals—speeding up for a minute, slowing down for a minute—can turn your walk into heart-, brain-, and bone-supportive HIIT (High-Intensity Interval Training).
Bonus: a step counter or watch can keep you motivated to move more during the day. But don’t get discouraged on low-step days—it’s about progress, not perfection.
⏱ Break It Up
You don’t need a gym, an hour, or a sweatband. Pick five bodyweight exercises and sprinkle them throughout the day:
Squats
Lunges
Push-ups
Glute bridges
Bear crawl to downward dog
A few reps here, a few there—done! Even better if you do them during a walk or while waiting for the coffee to brew.
🕛 Lunch Break = Movement Break
Even if you’re at work or home with little ones, there are ways to move:
Take the stairs
Walk outside
Use a conference room or quiet corner
Do desk-friendly bodyweight moves
Get your kids involved or sneak in a few reps during their lunch
No time is too small—5 minutes of movement is better than none.
💡 Body Before Business
Before you tackle your inbox or clean the house, move your body. Advocate for yourself with your partner. Ask for 30 minutes, just for you. That time is not selfish—it’s necessary. You’ll feel better, and you’ll be better equipped to handle the rest of your day.
🌅 Move First Thing
Morning movement is tough, but powerful. If you know evenings are chaotic (hi, bedtime routines), getting up early might be the key. Even 15 minutes of stretching, walking, or light strength can set the tone for your whole day.
If that doesn’t work for you, that’s okay too. Just find the time that does work—and protect it like any other appointment.
It All Counts
The fitness industry has trained us to think that unless we’re crushed after a workout, it wasn’t worth doing. That’s a lie. Movement doesn’t have to be extreme to be effective.
If you’re showing up in your life—however messy, loud, or chaotic—and making time to move in the body you’re in right now… that counts.
You Deserve to Move—Without Guilt
Feeling out of rhythm with your movement or your health? I’d love to help you find a routine that works for you. Schedule a complimentary call, and let’s create a realistic, sustainable plan to support your midlife wellness—one step, squat, or stretch at a time.
Because movement isn’t optional. It’s essential. And it’s yours to claim.