Movement Doesn't Have To Be Hard

As a counsellor and coach, I’m very aware of how movement supports not just your physical but also your mental wellbeing and really, aren’t they connected anyway?

But I also know that starting to exercise, and more importantly sticking with it, can be tough.

You might be dealing with body confidence issues, afraid of being judged by others or harshly judging yourself. You might simply dislike your body or fear failing. Fear can stop us before we even begin. Or maybe you're just so busy caring for others, juggling work, or feeling exhausted that movement falls right to the bottom of the list.

And yet, the benefits of regular movement for our mind and body are clear:

• It boosts neurotransmitters that support brain function

• It reduces cortisol (the stress hormone)

• It helps build strong bones and muscles (very important as we age)

• It can play a role in reducing the risk of chronic diseases such as diabetes 2 and heart disease

• It improves sleep

• And it releases endorphins, which enhance mood

If you want to start moving more but don’t know where to begin, here are some gentle and practical steps that may help.

1. Know Your Why

Understanding your reason for wanting to move your body matters. Maybe it’s to feel better mentally, sleep more deeply, or reconnect with your body in a more positive way. When you’re clear on your why and it's important enough to you, it can carry you through the days when motivation dips or you’re tempted to hit the snooze button.

2. Choose What Appeals to You

It’s important to choose something you want to try, not what you think you should do. It doesn’t have to be your forever activity. The key is finding something that sparks a little curiosity or interest.

I love running now but it was hard at first. I couldn't run for more than 5 minutes without huffing and puffing. I kept going because I wanted to improve my fitness as I got older and it was something that fitted in with my lifestyle (that was my "why"). It also gave me the perfect balance of offering social connection (by joining a friendly, local running club and attending park runs) and also giving me time alone when I craved it (for me there's nothing better than going out and moving for as long as I choose). On the other hand, anything that involves catching a ball isn't for me...so I'm happy to steer away from rounders or cricket!

The point is, we’re all different. If you love group energy, a gym class might suit you. Prefer solitude? A walk or online yoga at home might be more your style. Or perhaps you want to mix it up and do a variety of things. The great thing is it’s your life so you can choose what's right for you.

3. You’re Allowed to Change Your Mind

Starting something and then deciding it’s not for you isn’t failure, it’s growth. You’ve gathered more information and are making a new choice. That’s all. You can try new things and explore what feels good. The only thing I would encourage is don't give up too soon, because to begin with exercise can be tough. Which leads me on to the next step.

4. Take Small, Consistent Steps and Be Realistic

Don’t let perfection or unrealistic expectations stop you before you’ve started. Improvements take time. Consistency builds progress.

Start small, just a few minutes is okay if you're completely new to it and build gradually. A 10-minute walk today is better than no movement at all.

Schedule time in your calendar. Creating an appointment can mean you've committed to making it happen. It can sometimes help to buddy up with someone…we are often less likely to cancel if we think we're going to let someone else down (although there is also a question here about why we think letting ourselves down is ok...work with me and all that can change). Of course, exercising with a friend can also make it more fun.

5. Show Your Body Compassion

Your body is doing its best. Speak to yourself like you would a friend. Encouragement and kindness will get you further than criticism ever will.

6. Don’t Let Fear of Judgment Stop You

You can’t control what others think, but here’s a secret: most people are too focused on their own insecurities to notice what you’re doing. And those who do notice you moving your body? They’re usually the ones cheering you on.

To be honest, you are probably your own worst critic. Insecurities that have been gathered over the years can tell you that you're not good enough and therefore it's better not to try. If this is you, I encourage you to go back to points number 1 and 5. Remind yourself of your why and be kind to yourself, it really does make a huge difference. Believe me, I'm talking from lived experience here.

7. If Time Is Tight, Start Smaller

You don’t need an hour. Just 10–20 minutes can be enough to feel the benefits to begin with. Try getting up slightly earlier for a short walk, or stretch in the evening before bed. Little steps make a difference. You're showing yourself that you are important and that you matter.

8. Caring for Others? You Still Matter

It’s easy to put yourself last, especially if you're supporting someone else. But your wellbeing matters too. Moving your body isn’t selfish, it helps you show up more fully.

If you can’t get outside, there are wonderful home-based options (like YouTube). And asking for help to make time for yourself? That doesn’t mean you’re not coping. It means you’re human and you're taking your responsibilities seriously by making sure you stay well enough to continue your supportive role.

Oooh and of course, if you're new to movement or have an existing health condition, it's always good to check with a medical professional to ensure it's safe for you before you start. That's not failure, it's just another way of taking care of yourself.

To recap:

• Make the decision to move

• Understand your reasons

• Choose something you’re curious to try

• Build consistency slowly and keep realistic

• Keep it flexible, try new things when needed

• Be kind to yourself throughout

• Be proud that you’re taking action

Believe me, your mind and body will thank you.