We all know movement is good for us. We feel clearer, calmer, stronger, and more capable when we do it. Yet actually starting—or staying consistent—can feel like climbing a hill in flip‑flops. Life gets busy, energy dips, motivation disappears, and suddenly the day is gone.
But here’s the truth: motivation isn’t something you wait for. It’s something you build, one small action at a time. And it begins with shifting how you think about movement.
Let’s look at ideas how to make that shift.
Something Is Better Than Nothing
One of the biggest mindset blocks is the belief that movement only “counts” if it’s a full, long workout, or something intense. That belief stops more people than lack of time ever will.
Your body doesn’t need perfection. It needs opportunity.
- A 5‑minute mobiliser
- A walk in the park/with friends
- A few squats while the kettle boils
- One cycle of hypopressive breathing
- Dancing to a single song
These tiny moments accumulate. They change your physiology, your mood, and your sense of capability. They build momentum—and momentum is far more powerful than motivation.
Movement doesn’t have to be big to be beneficial. It just has to happen.
Know Your “Why”
Motivation becomes easier when you understand what’s driving you. Without a clear “why,” movement feels like another task on your to‑do list.
Ask yourself:
- Why do I want to move more
- What do I hope it will give me
- How do I want to feel in my body
- What becomes easier when I’m stronger, fitter, or more mobile
Your “why” might be:
- To feel more energised
- To reduce aches and pains
- To rebuild confidence after having kids & to play with the kids
- To support your pelvic floor
- To feel strong through menopause
- To improve your mood
- To have more stamina for daily life
When your “why” is personal, your movement becomes meaningful.
Quality Over Quantity
Forget the idea that longer is better. What matters is how you move, not how long you move for.
A focused 10‑minute session where you breathe well, move with awareness and connect to your body is far more effective than a distracted 45‑minute slog.
Quality movement means:
- Good technique
- Mindful breathing
- Listening to your body
- Moving with purpose
- Choosing exercises that support your goals
This is especially true for pelvic floor, postnatal and menopause work—precision matters more than duration.
Change Your Mindset About Exercise
If movement feels like punishment, obligation or something you “should” do, motivation will always be fragile.
Try reframing it:
- Movement is nourishment
- Movement is self-respect
- Movement is a gift to your future self
- Movement is a way to feel more you
You don’t have to love exercise. But love what it gives you!
Motivation Comes After You Start
Most people wait to feel motivated before they begin. But motivation actually grows because you begin.
Action → Achievement → Motivation → More Action
Start small enough that you can’t talk yourself out of it. Once you begin, your brain rewards you with dopamine—the “I did it” chemical—which makes you want to do it again.
You don’t need motivation to start…….
You need to start to create motivation.
Simple Ways to Get (and Stay) Motivated
Here are practical, real‑life strategies that work:
Make it easy
- Lower the barrier – 10 minutes of a focussed session is GOOD
- Get your mat out the night before.
- Keep a band in the kitchen.
- Put your trainers by the door
- put your gym kit on in the morning.
Attach movement to something you already do
- Stretch after brushing your teeth or stand on 1 leg when doing your teeth
- Do calf raises or wall press ups while waiting for the kettle to boil
- Walk or move your hips during phone calls
Use the 5‑minute rule
Commit to just five minutes.
If you stop after five, that’s still a win.
If you keep going, brilliant.
Celebrate the small wins
Every rep, every walk, every stretch counts.
Acknowledge it …. Your brain loves rewards!
Choose movement you enjoy
If you hate running, don’t run.
If you love dancing, dance.
If you prefer slow, mindful work—perfect.
Track HOW YOU FEEL, NOT what you burn
Do you notice:
- better sleep
- improved mood
- less tension
- more energy
These are the real motivators.
Create a “movement menu”
A list of 5–10 quick options you can choose from depending on your time and energy.
Remember: consistency beats intensity
Regular small actions outperform occasional big ones.
Final Thought
You don’t need to overhaul your life to move more.
You don’t need perfect routines or endless motivation.
You simply need small, intentional moments of movement that support the way you want to feel.
Your body doesn’t need pressure.
It needs kindness, awareness, and opportunities to move.
Start where you are.
Use what you have.
Do what you can.
And let that be enough.
