Movement: Just Start, No Matter How Small

Amanda Thorn
Mar 8
3 min read

For many, the thought of starting an exercise routine can be daunting. You might think you need to sign up for a gym, commit to an hour-long workout every day, or invest in expensive equipment. But the truth is, getting started with movement doesn’t have to be overwhelming. The most important step you can take is simply to start - no matter how small that start might seem.

Why Movement Matters

Regular physical activity is one of the most beneficial things you can do for your health. It helps with weight management, improves cardiovascular health, boosts mood, and reduces the risk of chronic diseases like diabetes and heart disease. Movement also enhances your energy levels, making it easier to tackle daily tasks. But if you’re not used to being active, taking that first step can feel like climbing a mountain. That’s where starting small comes in.

The Power of Small Steps

You don’t need to overhaul your entire lifestyle overnight to reap the benefits of movement. Small, consistent efforts accumulate over time, leading to significant results. Starting small allows you to build confidence, avoid injury, and establish a habit that feels manageable and sustainable.

Easy Ways to Start Moving

Here are some simple and approachable ways to add movement to your daily routine:

Take a 5-Minute Walk
A short walk around your home, neighbourhood, or workplace is an easy way to get moving. If 5 minutes feels manageable, great! Over time, you can gradually increase the duration or intensity.
Stretch While Watching TV
Use commercial breaks or downtime during your favourite show to do gentle stretches. This can help improve flexibility and reduce tension in your body.
Set a Timer for Desk Breaks
If you spend most of your day sitting, set a timer to remind yourself to get up and move every hour. Even standing up, stretching, or walking around the room for a couple of minutes can make a difference.
Try Bodyweight Exercises
Start with one or two simple exercises like wall push-ups, squats, or seated leg lifts. You don’t need any equipment, and you can do them in the comfort of your home.

Barriers are common and very normal

Overcoming Common Barriers

Encountering obstacles when starting something new is normal. Here are some tips for addressing common challenges:

Lack of Time: Movement doesn’t have to take up hours of your day. Even 5-10 minutes is beneficial, and you can fit it into your schedule in small chunks. I call this "the five minute rule!"
Low Motivation: Focus on how good you’ll feel after moving. Endorphins can boost your mood and give you a sense of accomplishment.
Physical Limitations: Start with what feels comfortable for your body. Gentle stretches or seated exercises can be a great place to begin.

Celebrate Your Wins

Every step you take, both literally and figuratively, moves you toward better health. Celebrate your progress, no matter how small it might seem. Did you walk an extra block today? That’s a win! Stretched for 5 minutes instead of sitting? Another win! Recognising your efforts will keep you motivated and remind you that you’re moving in the right direction.

The Ripple Effect

Once you start moving, you may notice a positive ripple effect in other areas of your life. Regular movement can improve your sleep, boost your energy levels, and even inspire healthier eating habits. Each small step builds on the last, creating momentum that can lead to lasting change.

Final Thoughts

You don't need a perfect plan or rigid schedule to start moving. The key is to begin with something small and achievable. Over time, those small actions will build into a sustainable routine that supports your health and well-being. Remember, the hardest part is often just starting. Take that first step today - no matter how small it may seem - and watch as it leads to bigger and better things.