THERE REALLY IS A MOVEMENT FOR EVERYONE

You just need to find yours.

Perhaps we need to stop thinking quite so much about exercise — and start thinking about movement.

Because moving your body doesn't have to mean joining a gym, going for a run or signing up for the latest fitness craze.

And you certainly don't need to transform yourself into an Instagram fitness model or Pilates princess to be doing something worthwhile.

Movement can be a structured workout — but it can also be walking the dog, gardening, playing tennis, dancing, cycling, doing Pilates at home or going for a walk with a friend.

It all counts.

Sometimes when we say:

“I don't like exercise.”

perhaps what we really mean is:

“I haven't found the way I like to move yet.”

THERE ARE LOTS OF WAYS TO MOVE

Walking & outdoors

Walking • Brisk walking • Hiking • Nordic walking • Walking groups • Walking football • Walking netball • Walking tennis • Golf • Gardening • Dog walking

Racket, ball & social sports

Tennis • Pickleball • Padel • Badminton • Squash • Table tennis • Netball • Football

Dance & music

Dancing • Line dancing • Zumba • Aerobics • Dance fitness • Ballroom • Latin dancing

And yes — putting your favourite music on and dancing around the kitchen absolutely counts.

Strength & fitness

Strength training • Personal training • Circuits • Kettlebells • Resistance bands • Bodyweight exercises • Small-group training

Pilates, yoga & mobility

Mat Pilates • Reformer Pilates • Yoga • Tai Chi • Mobility • Stretching

Cardiovascular

Swimming • Aqua aerobics • Cycling • Spinning • Running • Jogging • Rowing

At home

Online fitness videos • Online Pilates or yoga • Strength workouts • Exercise apps • Walking workouts • Dance workouts

The choice is enormous.

You just need to find what works for you.

IF YOU HATE RUNNING... DON'T RUN

Running is brilliant exercise.

But you don't have to run.

If you hate the gym, you don't have to become a gym person.

If competitive sport fills you with horror, don't play competitive sport.

If you don't like exercising alone, find a class, club, trainer or friend.

There is no prize for choosing the form of movement you dislike the most.

Find something that suits your body, your personality and your life.

GIVE YOURSELF PERMISSION TO BE A BEGINNER

“I'm too unfit.”

“Everyone else will know what they're doing.”

“I'll look ridiculous.”

“I'm too old.”

“I'll be the worst one there.”

Maybe you will be the least experienced person there.

That's generally how being a beginner works.

You don't need to get fit before you start exercising.

You don't need to get strong before you start strength training.

And you certainly don't need to be flexible before you're allowed to start Pilates.

You start where you are.

FIND YOUR THING

Try different things.

Perhaps you love lifting weights but hate cardio classes.

Perhaps you love Pilates but have absolutely no desire to run.

Perhaps you discover pickleball in midlife and become slightly more enthusiastic about it than anyone around you really needs.

You might need music.

There isn't one right way to move.

And although different types of movement offer different benefits, one question really matters:

Will you actually do it?

The theoretically “perfect” exercise programme isn't much use if you hate it and stop after three weeks.

BUT DON'T RELY ON MOTIVATION

Finding something you enjoy really helps.

But you still won't necessarily feel like doing it every time.

Motivation is lovely when it turns up.

Unfortunately, it isn't particularly reliable.

That's where routine and commitment come in.

Instead of:

“I'll try to exercise this week.”

try:

Monday 9am — Pilates

Wednesday — walk after work

Friday 10am — strength training

Put it in the diary.

Make it part of your week.

Where possible, make it non-negotiable.

Not in the sense that you exercise when you're ill, injured or genuinely need to rest — but don't let movement automatically become the first thing you cancel when life gets busy.

Sometimes the decision needs to be made before you have the chance to talk yourself out of it.

NEED A LITTLE ACCOUNTABILITY?

If getting yourself going is the difficult bit, working with a Personal Trainer or Pilates instructor can really help.

Suddenly you have:

A set day and time
An appointment in the diary
Someone expecting you
Accountability
A session planned for you
Guidance and progression
Encouragement
Someone noticing your improvements
One less decision to make

Sometimes one of the biggest benefits is very simple:

You turn up.

And once you're there, the movement tends to happen!

MAKE MOVEMENT PART OF LIFE

Not everything needs to be a formal workout.

Walk instead of driving when you can.

Take the stairs.

Walk while you're on the phone.

Do some gardening.

Walk the dog a little further.

Get up from your desk.

Carry the shopping.

Do ten minutes of an online workout.

Put some music on and dance.

Think less about “doing exercise” and more about creating a life in which you move.

KEEP A NOTE — AND NOTICE YOUR WINS

At the end of the week, jot down what you've done.

Monday — Pilates

Tuesday — 30-minute walk

Thursday — strength session

Saturday — tennis

Sunday — gardening + dog walk

Then actually look at it.

We tend to notice what we didn't do:

“I missed Wednesday.”

“I only exercised twice.”

“I should have done more.”

Instead, ask:

“What did I do this week that was good for my body?”

Keeping a simple record also gives you a benchmark.

Over time you may notice that you're:

Moving more often
Walking further
Getting less breathless
Lifting heavier weights
Feeling stronger
Improving your balance
Having more energy
Becoming more confident
Simply turning up more consistently

Progress isn't only something that happens on the scales.

Sometimes progress is realising how much more your body can do.

And seeing those positives can give you motivation to keep going.

MOVEMENT ISN'T PUNISHMENT

You don't need to exercise because you ate pudding.

You don't need to “earn” dinner.

And movement doesn't only count if you're sweaty and exhausted afterwards.

Move for:

Strength • Health • Energy • Independence • Mobility • Confidence • Mental wellbeing • Social connection • Fun

Or simply:

Because you enjoy it.

That's a perfectly good reason too.

THE TAKE-HOME MESSAGE

You don't need to become a runner.

You don't need to become a gym person.

You don't need to turn into an Instagram fitness model.

And you certainly don't need to become a Pilates princess.

You just need to move.

Find things you enjoy.

Try new things.

Give yourself permission to be a beginner.

Put it in the diary.

Make it part of your routine.

Get some accountability if you need it.

Keep a note of what you've done.

Notice the wins.

And keep turning up.

Perhaps the question isn't:

“What exercise should I be doing?”

Perhaps it's simply:

“How would I like to move?”

For your information

This handout provides general movement, exercise, lifestyle and wellbeing information and is not intended to diagnose, treat or manage any medical condition or replace individual advice from an appropriately qualified healthcare professional.

If you have a medical condition, injury, unexplained symptoms or have been advised to modify or restrict exercise, seek appropriate professional advice before starting or significantly changing your activity.

For client use only. Please do not copy, reproduce, distribute or share without permission.