Why exercise is essential
Exercise isn’t just about losing weight or staying fit—it’s a powerful tool for improving mood, increasing energy, and boosting long-term health. Even a short burst of physical activity can offer incredible benefits:
Other benefits: Exercise also improves strength, mobility, lung function, and cardiovascular fitness. Plus, it helps build your confidence and enhances your body image.
Improved mood: Exercise triggers the release of feel-good hormones like serotonin, dopamine, and endorphins, which help reduce stress and elevate your mood. It’s a natural way to feel more relaxed and energised.
Increased energy: After a long day, exercise might be the last thing on your mind. However, just 20 minutes of physical activity can increase your energy levels by up to 20%! It improves blood flow, helping you feel more energised and ready to tackle everything, from running around with kids to handling everyday challenges.
Reduced risk of chronic disease: Regular physical activity reduces the risk of developing chronic diseases such as arthritis, diabetes, heart disease, and more. Staying active also supports healthy weight management, reducing strain on your joints and making everyday movements more comfortable.
How to fit exercise into your busy life
Many people, particularly women, report that a lack of time and the demands of others are major barriers to exercise. Here are some tips to help you overcome these obstacles and get moving, even with a packed schedule.
1. Be organised with your time
Look at your family’s weekly schedule and identify small windows where you can fit in some exercise. If your kids are involved in after-school activities, consider using that time for a quick walk or a bodyweight workout. Even a lunch break can become an opportunity for movement! And when something comes up, ask yourself: Would you cancel a doctor’s appointment or skip taking medication? Exercise deserves the same priority.
2. Maximise short bursts of exercise
If time is tight, try High-Intensity Interval Training (HIIT). These workouts alternate between short periods of intense activity and low-intensity recovery, offering maximum benefits in less time. HIIT burns more calories than traditional exercise and increases your metabolic rate, so you keep burning calories even after your workout. You can also try incidental HIIT by turning everyday tasks into opportunities for exercise—like lunging while picking up toys or doing push-ups while waiting for dinner to cook.
3. Get a friend involved
Having a workout buddy can keep you motivated and accountable. Whether it’s going for a walk, biking, or trying something new like a yoga class, a friend can help make exercise feel like less of a chore. Plus, you’ll both have fun and stay committed—maybe even setting up a fine system for when someone cancels!
4. Small steps add up
Aim for 150 minutes of moderate-intensity activity each week. That might seem like a lot, but you don’t need to do it all at once! Even small 5- or 10-minute bursts throughout the day add up to significant health benefits. Anything you can fit into your routine counts!
