For many people, the idea of beginning an exercise routine can feel overwhelming – especially when popular culture often equates fitness with intense gym workouts or punishing regimes. It’s a common mistake many of us have made: going to the gym determined to start a healthy habit, pushing our body too far on the first day, and suffering sore muscles – or even painful tears – for the next several days or weeks. It’s not difficult to see how that can make returning to the gym – even with a yearly membership all paid for! – that much more unpleasant.
Thankfully, there’s a better way. Small steps that make health feel achievable. Rather than a sprint, it’s the beginning of a marathon – a figurative one at least! – where constancy matters more than short-distance speed.
The truth is, you don’t have to run actual marathons or sign up for boot camps to experience the benefits of movement. Gentle exercise can support both physical and emotional wellbeing, and it’s something that can be woven into everyday life.
Here are five simple and kind ways to start incorporating more movement into your routine.
1. Start with five minutes
It may sound small, but just five minutes of movement can be enough to begin building a habit. Whether it’s a short walk around the block, a few stretches while waiting for the kettle to boil, or dancing to a favourite song in your kitchen, starting small removes the pressure and makes it easier to stick with. Over time, five minutes can grow into ten or more – on your own terms.
2. Use movement to break up your day
Sitting for long periods as many of us do for work can leave the body feeling stiff and tired. Try using movement as a way to break up the day. Stand and stretch between meetings, walk during phone calls, or do a gentle shoulder roll or neck stretch while watching television. These micro-movements add up and help to keep the body feeling mobile and refreshed.
3. Make it something you enjoy
If you’ve ever tried a workout you hated and never went back – that’s okay. Movement should feel good, not like a punishment. Enjoy gardening? That counts. Like to walk while listening to a podcast? That’s movement too! When you choose activities you actually enjoy, it becomes easier to stay consistent and feel positive about your progress.
4. Build it into your environment
Sometimes, it’s about making gentle movement part of your surroundings. Placing a yoga mat in a visible place, keeping walking shoes by the door, or even setting a daily reminder on your phone can prompt you to pause and move. Making movement more accessible reduces the mental hurdle of getting started – just grab what you need and you’re ready.
5. Be kind to yourself
Perhaps the most important tip of all: approach exercise with kindness. There may be days when you do very little, and that’s perfectly okay. Progress doesn’t have to be linear, and every bit of effort counts. If it feels like a punishment, you’re not doing it right.
Whether you’re navigating weight management, beginning your wellness journey, or simply looking to feel more connected to your body, gentle movement can be a powerful ally. Remember: it doesn’t need to be big to be beneficial. It just needs to happen.
