The Power of Movement: Incorporating Exercise into Your Daily Routine

Let me start by saying something you might not expect: I used to dread exercise. Like, truly dread it. If someone even whispered the word “burpee,” I’d break out into a cold sweat—and not the good kind. For years, I thought of movement as punishment for overeating or the toll I had to pay for skipping out on health earlier in life. Sound familiar?

If you’ve spent years stuck in the yo-yo dieting cycle—start, stop, feel bad, repeat—you might have a complicated relationship with movement too. But here’s the truth I’ve learned as a nurse, a mom, and someone who once pretended that walking to the mailbox counted as cardio: daily movement for weight loss doesn’t have to be intense, sweaty, or soul-crushing to count.

Redefining Movement: It Doesn’t Have to Be Exercise

First things first, let’s toss out that rigid idea of what “real” exercise is. I used to believe that unless I was doing a 60-minute bootcamp or jogging at dawn in some cute (and expensive) matching set, it didn’t count. That kind of thinking? It kept me from moving altogether.

But here’s what changed everything for me: I started calling it movement instead of exercise. That simple shift made it feel more forgiving, more doable, and honestly, more fun. Joyful movement ideas include dancing in your kitchen, taking the stairs instead of the elevator, stretching in bed, or doing five squats every time you go to the bathroom. (Yes, really.)

Once I stopped trying to be someone I wasn’t and worked in easy ways to move your body into my actual lifestyle, everything changed. No gym membership required.

Tiny Movements Matter More Than You Think

Let’s talk about something that gets way overlooked: non-exercise activity thermogenesis, or NEAT for short. That’s the fancy term for all the energy you burn when you’re not technically working out—like folding laundry, walking the dog, grocery shopping, or even just standing while you scroll.

One study I read (because of course I had to nerd out a little) found that people with high levels of NEAT burned up to 2,000 more calories per day than those who were mostly sedentary. Wild, right? That’s without a single structured workout.

I started small. I parked farther away at Target. I walked during my kid’s soccer practice instead of scrolling. I danced while washing dishes (Spotify’s 90s playlist helps). After a few weeks, my energy picked up, and my mood—well, my family will tell you it improved too.

How to start exercising again might be as simple as walking more and sitting less.

Make It Fun or Forget It

If movement feels like a chore, your brain will fight you on it. That’s not laziness—it’s biology. We are wired to seek pleasure and avoid pain. So if every time you think of working out, your brain screams “Noooope!”, it’s because you’ve paired it with misery.

Here’s the fix: do stuff you enjoy.

I used to think I had to run because that’s what “fit” people did. But I hate running. Hate. So I switched to brisk walks with podcasts, and guess what? I looked forward to them. When I realized walking outside helped regulate my blood sugar and improve my energy, it became more than just a “fitness thing”—it was part of my sustainable weight loss routine.

Another personal favorite? YouTube dance workouts. I found one channel where the instructor basically jumps around her living room, talks about pizza, and somehow makes me feel like a superstar. It’s goofy, sweaty joy, and it lights me up more than any gym session ever did.

How to Fit Daily Movement Into a Busy Life

I get it—you’re busy. So am I. Between work, kids, the mental load of “what’s for dinner,” and oh yeah, trying to live a little, the idea of finding time to move might feel impossible.

But here’s the trick I swear by: habit stacking.

It’s this genius idea from Atomic Habits where you link a new habit to an existing one. So while your coffee brews in the morning? Ten counter push-ups. Brushing your teeth? Calf raises. Waiting for your Zoom call to start? Hip circles and deep breathing.

It doesn’t have to be long—it just has to exist.

One of my clients started doing squats every time she microwaved something. Two months later, her knees didn’t ache going up stairs anymore. Another added a 5-minute walk after dinner every night, and her fasting glucose started trending down in her logs. (Want to try tracking your own? Grab my free What Spikes Me Workbook to start your own 7-day blood sugar experiment—it’s eye-opening.)

Your Body Wants to Move

Let’s talk science for a sec—because knowledge is power, and I want you to feel empowered here.

When you build a movement habit, even gently, amazing things happen:

• Your blood sugar stabilizes as muscles pull in glucose for energy.

• You release endorphins—natural mood boosters.

• You improve insulin sensitivity, which is huge if you’re managing PCOS, prediabetes, or insulin resistance.

• Your joints get lubricated and stay functional longer.

• You sleep better. (Yes, really.)

And none of this requires a gym. Not a treadmill. Not even stretchy pants (though let’s be honest—they’re kind of a lifestyle now).

This is how I help women shift into a non-diet approach to fitness—where exercise isn’t a punishment, but a tool for energy, hormone support, and mental clarity.

What If You Fall Off?

Oh friend, I’ve been there. Many times.

There are days I sit more than I move. Weeks, even. I get sick, or my kids do, or life just…life’s. The key isn’t perfection—it’s permission. Permission to pause and come back. Beginner exercise tips for women start with grace.

You wouldn’t beat yourself up for skipping floss one night, right? Same goes here.

And when your brain gets loud with all those old stories? The ones that say “you’re lazy” or “you’ll never be consistent”? That’s your inner critic talking.

Which brings me to another freebie I made with love: The Inner Critic’s Playbook. It’ll help you spot and stop those sabotaging thoughts around food, movement, and self-worth. Because sis, your mindset matters as much as your steps.

Quick and Simple Fitness Tips for Busy Women

Feeling stuck? Try one of these tomorrow:

• 5-minute walk after each meal (bonus: supports blood sugar regulation!)

• Set a 25-minute timer while working, then do a one-song dance break

• Try 10 bodyweight squats every bathroom break

• Do leg swings and toe touches during Netflix commercials

• Put a yoga mat in your living room so it’s visible (and not buried in the closet)

Remember: how to enjoy working out again starts with doing what feels good.

Final Thoughts from One Nurse to Another Woman on the Journey

I don’t move because I want to be smaller. I move because I want to live bigger.

Movement has become my anchor—it clears my mind, strengthens my body, and reminds me I’m capable. But it took time. It took letting go of all-or-nothing thinking and learning to love my body in motion, not just when it hit some goal.

If you’ve felt stuck, ashamed, or overwhelmed—take a breath. You don’t need a perfect plan. You need a plan that feels kind, doable, and fun. That’s how you build a lifestyle that sticks.

And if you want a coach who gets it? Who’s walked that same road, and now helps others navigate theirs with science, compassion, and zero judgment?

I’m here.

Ready to Move Forward—Together?

If this article made you nod your head or whisper, “That’s me,” then let’s chat. My coaching is designed to help women just like you reconnect with your body, rebuild trust with food, and finally feel good in your skin—without dieting ever again.

✨ Book your free 60-minute consultation here: Calendly – The Nurse Rebecca

✨ Grab your free copy of The Inner Critic’s Playbook to rewire the way you think about movement, food, and self-talk.

✨ Start your personal blood sugar experiment with the What Spikes Me Workbook — perfect if you’re curious about what your body really responds to.

Let’s get you moving in a way that feels good. For your body. For your mind. For your life. 💛