Life is busy, and with so much on your plate, exercise can easily fall to the bottom of the list. But here’s the good news - it doesn’t have to be complicated or time-consuming. Even small increases in movement can make a big difference to your energy, mood, and overall wellbeing.
The key message? Some is good, more is better. Make a start today - it’s never too late, and every minute counts.
Why movement matters
Exercise isn’t just about fitness; it’s a powerful tool for improving your health and quality of life. Science backs this up:
Increases Energy - Movement improves oxygen flow and helps your body produce more mitochondria (your cells' energy factories), reducing fatigue.
Improves Sleep - Regular exercise helps regulate your sleep cycle, leading to deeper, more restorative rest.
Manages Stress & Mood - Physical activity releases endorphins (your body's natural mood boosters) and lowers cortisol (the stress hormone), reducing anxiety and tension.
Maintains a Healthy Weight - Moving more helps balance energy levels, prevent weight gain, and support a healthy metabolism.
Supports Overall Health - Regular movement reduces the risk of heart disease, diabetes, and cognitive decline while strengthening muscles and bones.
With work and family life pulling you in different directions, it’s easy to put yourself last. Exercise can even feel selfish at times - but the reality is, you can’t show up for the people around you if you’re running on empty. Taking time to move is one of the best ways to fill your cup.
Where are you now?
Before making changes, take a moment to reflect on your current movement levels:
How much activity do you get each day? Think about walking, active hobbies, sports, or structured workouts.
How much time do you spend sitting? Long periods of sitting (at a desk, in the car, or on the sofa) can impact health.
Do you enjoy movement, or does it feel like a chore? Finding activities you like makes it easier to stay consistent.
How do you feel? Do you have good energy levels, or do you often feel sluggish? Are you sleeping well? Do you feel strong and mobile?
This isn’t about judgement - just creating awareness of where you are now so you can make small, meaningful improvements.
What the Experts Recommend
The New Zealand Physical Activity Guidelines suggest that adults aim for:
At least 2.5 hours of moderate-intensity exercise per week (e.g., brisk walking, cycling).
Or 1.25 hours of vigorous activity (e.g., running, high-intensity workouts).
For extra health benefits: Aim for 5 hours of moderate or 2.5 hours of vigorous physical activity spread throughout the week.
Sit less, move more. Break up long periods of sitting by standing, walking, or taking short movement breaks.
Strength-based activities at least twice a week to maintain muscle and bone health.
Bridging the Gap: What Changes Do You Want to Make?
Now that you’ve reflected on your current activity levels and seen the expert recommendations, ask yourself:
How does my current routine compare? Am I getting enough movement, or do I need to adjust?
What small changes can I make? If I’m sitting too much, how can I break it up? If I’m not exercising regularly, what’s one activity I could start with?
What feels realistic for my lifestyle? Exercise doesn’t have to be all or nothing—every small improvement helps.
Building Movement into Your Daily Routine: Strategies for Habit Change
Knowing you need to move more is one thing - making it a habit is another. Here’s how you can make movement a natural and sustainable part of your day:
1. Make it easy and convenient
The easier it is to exercise, the more likely you’ll do it.
Set yourself up for success - Keep comfortable shoes by the door, pack your gym bag the night before, or leave resistance bands near your workspace.
Remove obstacles - If lack of time is a barrier, look at where you can fit in 5-10 minutes rather than waiting for the "perfect" workout window.
Have a backup plan - If you can’t do your usual workout, swap it for a short walk, bodyweight exercises, or cycling to work instead of driving.
2. Stack it with Something You Already Do
Instead of finding extra time, attach movement to something you're already doing:
Do squats, lunges, or calf raises while brushing your teeth.
Walk or pace while taking phone calls.
Do a few push-ups before hopping in the shower.
Add a short walk after meals to aid digestion and boost energy.
By linking movement with daily tasks, it becomes automatic - without disrupting your schedule.
3. Start Small & Build Up
A common mistake is going too hard too fast, leading to burnout or injury. The key to lasting success is gradual progress.
If 30 minutes feels overwhelming, start with 5-10 minutes and increase over time.
Begin with lower-intensity activities (e.g., walking, cycling) before jumping into high-intensity workouts.
Celebrate small wins - consistency matters more than intensity when building habits.
4. Set Triggers & Reminders
We get busy, and movement can slip our minds. Setting intentional reminders can help keep you on track.
Use a smartwatch, phone alarm, or calendar notification to remind you to stand, walk, or take a movement break.
Link movement to existing routines (e.g., every time you refill your water bottle, take a quick walk).
Use visual cues - placing workout clothes where you see them can encourage action.
5. Find Accountability & Make it Social
You're more likely to stick with movement if you enjoy it and feel accountable to others.
Partner up - Find a walking buddy, join a fitness class, or set movement challenges with a friend.
Use a tracker - Fitness apps, smartwatches, or journalling can help you stay on track and see progress.
Make it fun - Dance, hike, bike, or try a new sport - find movement that brings you joy.
6. Reframe Exercise as Self-Care, Not a Chore
If you see exercise as a punishment or obligation, it’s harder to stay motivated. Shift your mindset by focusing on how movement makes you feel rather than how it makes you look.
Instead of “I have to work out,” try “I get to move my body and boost my energy.”
Focus on the immediate benefits - better mood, more focus, reduced stress - rather than long-term goals alone.
Recognise that movement is an act of self-care, not just another item on your to-do list.
Start Small, Stay Consistent
You don’t need to overhaul your routine overnight. The goal is to start where you are and make small, consistent improvements. Whether it’s adding a 10-minute walk to your day or choosing to stand more, every little bit helps.
What’s One Change You Can Make This Week?
Take a moment to set a simple movement goal for yourself. Small, sustainable changes lead to big results over time - so why not start today?