You know you should be moving more, most of us do. With so much of our day spent sitting at desks, on sofas, or in traffic, it’s easy to feel stuck. Maybe you’ve even Googled "how to be more active" hoping for a solution. But life gets busy, motivation fades, and building an active lifestyle feels overwhelming.
How to be more active, even when you are busy, tired or unmotivated
Adding movement to your day isn’t just about fitness, it has incredible benefits for your overall wellbeing. It can boost natural energy, reduce stress, support detoxification, strengthen immunity, and uplift your mood. It’s not about pushing yourself to extremes but about feeling better, inside and out.
No matter how busy or uncertain you feel, there are practical and simple ways to incorporate movement into your life. Wherever you’re starting from, you can make it work, one small step at a time.
Overcoming Common Obstacles
Finding how to be more active doesn’t require perfection. It's about breaking down barriers and building an active lifestyle that works for you.
I Don’t Have Time to Be Active!
One of the most common challenges is the feeling that there just aren’t enough hours in the day. But what if we told you that being active doesn’t require big blocks of time?
- Reframe Movement into "Snacks" - Think of activity as bite-sized chunks of movement rather than hour-long workouts. Research suggests that even short bursts of exercise (as little as 5–10 minutes) can have tremendous health benefits. A quick walk during your lunch break or a few jumping jacks between tasks can make a big difference.
- Incorporate Movement into Everyday Routines - Find ways to work movement into what you’re already doing. For example getting off the train or bus a stop early, taking the stairs instead of lift or using that parking space that is a little further away.
- View Movement as Self-Care - Prioritise physical activity in the same way you would self-care or relaxation. Movement isn’t just about fitness, it’s about feeling good, maintaining energy, and reducing stress. Give yourself permission to make it a priority!
I Lack Motivation to Get Active
We’ve all been there, some days, it’s hard to muster the energy to move, let alone commit to a new activity. What if the key isn’t “forcing” motivation but finding what truly moves you?
- Find what feels good - It doesn’t matter what movement looks like, what matters is that you enjoy it. Dancing around your living room, gardening, playing with your dog, or a leisurely stroll all count as movement. When you focus on activities you actually enjoy, you’re far more likely to stick with them.
- Move with a friend or family member - Partner up with someone for accountability and encouragement. A workout buddy can turn movement into quality time together and make it feel more fun. Even joining an online class or group can provide a sense of community.
- Focus on how it makes you feel - Instead of focusing solely on physical goals, such as losing weight or toning up, pay attention to how movement improves your mood, reduces stress, and boosts energy levels. Relish the sense of accomplishment, even after 10 minutes.
- Celebrate small wins - Every step counts. Small wins build momentum and help cultivate consistency, which matters far more than intensity.
I Have Physical Limitations, What Can I Do?
Health conditions, injuries, or other limitations can make staying active feel daunting. However, movement is vital for every body, helping to support detoxification and boost immunity.
- Start gently with low-impact options - Low-impact options like chair yoga, seated stretches, or gentle walking are perfect for easing your body into movement. Swimming can also be a fantastic full-body activity that’s easy on the joints. Try starting with just 5–10 minutes; the key is doing something that feels manageable.
- Listen to your body - Pay attention to how you feel during and after movement. Adjust or modify activities as needed, and never push through pain. Rest when your body asks for it, honouring its limits while still aiming for some form of gentle activity.
- Seek professional guidance - A healthcare professional, physiotherapist, or personal trainer familiar with adaptive activities can help create a personalised plan that takes your needs and limitations into account, so you can move safely and confidently.
I Feel Self-Conscious About Being Active
Feeling self-conscious can be a real barrier, whether you’re nervous about exercising in public or concerned about what others may think. Here’s some tips to help build confidence:
- Move in Private - There’s no need to perform for anyone else. You can dance in your living room, follow a yoga video at home, or use resistance bands in your garden. Privacy can provide the space you need to focus on yourself without distractions.
- Focus on yourself, not others - Remember, most people are too busy focusing on themselves to worry about you. Your movement journey is about your wellbeing, not someone else’s judgment. Keep reminding yourself of your goals and reasons for getting active.
- Join supportive communities - If you’d like support but still feel shy, consider joining inclusive online communities. Groups focused on beginners or specific body types, such as body-positive or adaptive fitness groups, are great for overcoming self-consciousness in a safe and welcoming space.
Progress Over Perfection
Learning how to be more active is a journey, not a race. Your schedule, energy levels, and body will have good days and challenging ones, and that’s okay. What matters is consistency over time. Start small, stay patient, and celebrate every bit of progress along the way.
Being active is about so much more than exercise. It’s about creating a lifestyle that enhances your mood, boosts energy, supports your mental health, and helps you live life feeling strong, capable, and confident. Whether you’re dancing, walking, stretching, or gardening - find what moves you and enjoy the process.
