Exercise: How to Take Action and Move More

Gone are the days of forcing yourself through long, gruelling workouts just to feel ‘fit.’ Movement in 2025 is all about flexibility, fun, and finding what works for you. Whether you want to shake off sluggishness, build strength, or rediscover the joy of movement, it’s not about where you are now; it’s about where you want to go, and the best part .... you can start right now with just one small step.

What WHO Recommends & Where You Might Be

The World Health Organisation recommends at least 150 minutes of moderate-intensity aerobic exercise per week to support heart health, mobility, and overall well-being. But where do you currently stand in relation to this? And more importantly, where would you like to be in a year?

I know from my own experience that training has looked very different at different times in my life. As an Olympic athlete, training was my life, with 6-8 hour training days. Now, back in the real world, my exercise is now about balance, enjoyment, and long-term well-being, with a more practical one hour per day on average. I still love challenging myself, but I also want to feel good doing it. 

• Some things I recommend my clients when considering movement include: 

• Building consistency - Making exercise a habit without it feeling like a chore.

• Elevating your fitness - Adding variety, strength, or endurance to your routine.

• Training with purpose - Working towards a goal like a 5K, improved mobility, or more energy in daily life.

• Creating a vision for where you want to be makes it easier to take action today. What kind of movement would bring you joy and confidence a year from now? 

Now, let’s take one step toward it today.

The “One Small Step” Challenge

Forget overhauling your life overnight. What’s ONE small thing you can do this week? The easiest way to build momentum is to take one tiny, manageable action. Reconnect with movements you love or try something new—get creative and see what excites you!

For me, I love exercising with friends, it makes it more fun, I get to catch up, and I usually end up doing more without even realising it. But I also know people who find solo sessions meditative, a way to reset and recharge. What works best for you?

Some ideas that could be considered in bringing more exercise:

• Walking: A brisk 10-minute stroll clears the mind and gets the blood flowing.

• Stretching: Undo desk slouching with 5 minutes of deep stretching before bed.

• Yoga Online: A guided session in your PJs? Yes, please!

• Strength Exercises: Bodyweight squats, lunges, or push-ups, no equipment needed.

• Swimming: Zero-impact but high-reward for endurance and flexibility.

• Mini Trampoline: Bounce your way to better fitness (and it’s seriously fun!).

• Dancing: Put on your favourite track and move for 3 minutes .... you won’t regret it.

• Biking: Swap a short car trip for a cycle and get fresh air at the same time.

• Skipping Rope: Quick, effective, and great for cardiovascular fitness.

This is only a start for a list - please add more that brings you joy and gets you engaged and doing more.  

How to Make Movement Stick

What fuels you? Some love working out with friends; it’s social, motivating, and you often do more without realising it. Others prefer a solo session, getting lost in their own rhythm.

The secret? There’s no right or wrong way, just keep moving. Your body thrives on action, and the more you make movement a habit, the easier it becomes.

So, what’s your one small action for this week? Share it, own it, and let’s make movement part of life, without the pressure. 

If you want further support, reach out and book a complimentary Health Review here.

Happy exercising!