Movement & Physical Activity
Movement is one of the simplest yet most powerful ways to support your wellbeing. It doesn’t need to look like gym workouts, long runs or intense routines. Even light, consistent activity can make a meaningful difference to your energy, mood, weight, skin health, hormones and digestion.
Regular activity helps regulate blood sugar, supports healthy stress hormone patterns, improves digestion, strengthens bones and muscles, and enhances how you feel day to day.
Why movement matters
Movement does more than burn calories. Physical activity improves insulin sensitivity, which makes weight loss easier and hormones more balanced. It also boosts mood-supporting neurotransmitters, reduces inflammation throughout the body, supports better sleep and helps regulate cortisol and other stress hormones.
For women managing period-related symptoms or perimenopause, consistent movement can ease cramping, reduce heavy bleeding and moderate hot flushes. Movement also supports the gut microbiome; research shows that people who move regularly tend to have more diverse microbiota than sedentary people, even when their diet is similar.
The key isn’t intensity - it’s consistency.
Common movement challenges
Many people feel too busy or too tired to move regularly, particularly those with desk-based work or family caring responsibilities. Some associate movement only with intense exercise or gym sessions, feeling that anything less does not count and thus do not attempt it. Others start enthusiastically with high-intensity or high-volume exercise and burn out, or cause injury, because they do not build gradually.
Ultimately, many people struggle with movement, not because they lack motivation, but because life is busy or certain forms of exercise don’t feel enjoyable or accessible. Common blockers to engaging in regular activity include:
Feeling too tired or overwhelmed to start
Believing movement must be intense to be worth it
Not knowing what type of movement to do
Long work hours or sedentary routines
Fear of injury or previous negative exercise experiences
All-or-nothing mindset
Feeling self-conscious in gym environments
Movement becomes much easier when the focus shifts from exercise to gentle, enjoyable activity.
Supportive ways to bring movement into your day
Start with what feels enjoyable and realistic. This might be a daily 20 to 30-minute walk, swimming, cycling, dancing, gardening, yoga or any activity you actually like. Consistency matters far more than intensity; a regular gentle activity beats occasional intense sessions.
Walking is particularly underrated. A 10-minute walk after meals has been shown to improve blood glucose control more effectively than longer sessions at other times. Walking after meals, in particular after larger or carbohydrate-rich meals, can be one of the most useful habits to build.
Aiming for at least 150 minutes of moderate-intensity movement per week is a general guideline, but even 20 to 30 minutes most days is beneficial. Combining different types (walking, strengthening, stretching or gentle yoga) supports overall health and prevents boredom.
Linking movement to existing routines, such as walking while making a phone call, stretching while watching television or parking further away and walking the extra distance, helps build consistency without requiring significant time restructuring.
How nutrition supports movement and recovery
Eating balanced meals with adequate protein, carbohydrates and healthy fats supports energy and muscle recovery from activity. A Mediterranean-style, nutrient-dense diet is great for this as it's rich in vegetables, fruits, wholegrains, legumes, nuts, seeds, fish and olive oil. This way of eating provides the antioxidants, protein, minerals and vitamins needed for exercise recovery and adaptation.
Alongside this, staying well hydrated is particularly important for those who exercise regularly or move in warm conditions.
Over time, regular movement combined with balanced nutrition, good sleep and stress management creates a cycle of improved metabolism, better hormone balance, clearer skin and more sustainable weight management.
Let's talk
Incorporating movement into your daily routine can make a big difference to your energy, digestion, mood and overall balance. But it's often easier said than done. Book a free call with me and we can talk about how you can bring more movement into your life.
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