Have you ever struggled to find the motivation to incorporate fitness into your busy life? Rebecca Barnett, M.D., an OB/GYN, understands the unique challenges women face.

"With the demands of daily life, finding time for exercise can be challenging,” says Dr. Barnett. “But there are practical ways to make it happen." 

Even small changes can, over time, add up to big results. It's about finding opportunities for movement in the day-to-day, making it accessible and sustainable. 

The evidence-backed benefits of incorporating more movement into your day are plentiful, and the best part is that it's easier than you might think. With help from Dr. Barnett, let’s explore six practical tips that can help you get motivated and moving, starting today.

1. Multitask with Kegels

Kegel exercises might not be on the top of your workout list, but they offer incredible benefits for women of all ages. Strengthening the pelvic floor muscles through Kegels can improve bladder control, support the uterus, and enhance sexual satisfaction. The beauty of Kegels lies in their discrete nature—they can be done virtually anywhere, anytime.

“You can never do too many Kegels,” says Dr. Barnett. “It’s an area that’s often forgotten, and it’s an area you can always work on.”

The next time you find yourself doing mundane tasks like washing dishes, brushing your teeth or driving, engage your pelvic floor muscles in quick, rhythmic contractions. It's a subtle yet effective way to incorporate exercise into your daily routine without breaking a sweat.

2. Take the Scenic Route

One simple way to move more is to take more steps. Getting more steps each day can be as simple as changing your route. For example, opt for the stairs instead of the elevator, park further from the entrance to your work, or take a stroll around the block during your lunch break. These small adjustments add up, contributing to improved cardiovascular health, increased energy levels, and better mood regulation.

3. Play Active Games With Your Kids

Don't let the responsibilities of parenthood keep you from staying active. Embrace your inner child and engage in active games with your kids. Whether it's a game of tag, navigating an imaginary lava-filled floor, or a friendly kickball match in the backyard, these activities not only strengthen family bonds but also keep everyone moving and laughing.

“If you feel like you don’t have separate time away from your kids to work out, you can engage them in your activity or exercise with them,” says Dr. Barnett.

4. Embrace Nature With Daily Walks

Step outside and enjoy the natural world. Every day, make an effort to get outside (even for just ten minutes) for a walk. If it’s cold outside, bundle up. Don’t let the weather keep you from enjoying the sights and sounds of nature while moving your body.

Research consistently shows the health benefits of spending time in nature. From reduced stress levels to improved mood and enhanced creativity, a daily walk in the fresh air can work wonders. Nature has a unique way of rejuvenating the mind and body, providing a powerful incentive to make outdoor movement a daily priority.

5. Use an Exercise App

Technology has made staying active more accessible than ever. Numerous free apps offer guided workouts in various forms, from Pilates to yoga and beyond. 

Apps like Nike Training Club, MyFitnessPal, and 7 Minute Workout provide structured exercises suitable for different fitness levels and time constraints. Experiment with a few to find what works best for you.

6. Incorporate Mini Exercises 

Make the most of your downtime by incorporating mini-exercises into your daily routine. While waiting for your food to cook, try standing push-ups. During your twice-daily teeth-brushing routine, do some squats. Watching TV? Challenge yourself with a plank. These mini-exercises may seem small, but they contribute to a more active lifestyle without requiring dedicated workout time.

Take it up a notch by using small weights as you exercise, which engage your bones and muscles even more. “Activating your bones and making them work is so important,” adds Dr. Barnett. “When your bones are working, they’re less likely to become weak.”

Prioritize Movement at Every Stage of Life

No matter which stage of life you’re in, moving more will benefit you. Whether you're navigating pregnancy and building your family, chasing around your young kids, or embracing menopause and postmenopause, movement is a key component of overall well-being. You can adapt the above tips to any lifestyle, because no matter where you are in life, prioritizing movement is doable.

Remember, the journey to a healthier you begins with small, manageable steps. By implementing these tips, you're not just getting active; you're investing in a happier, healthier version of yourself—one small change at a time.

Next Steps & Resources

• Meet our source: Rebecca L. Barnett, M.D.
• To make an appointment with Dr. Barnett or another physician near you, call 800-822-8905 or visit our website.
• Learn more about women’s health.

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.