You know that physical activity can: 

• strengthen the heart and lower blood pressure

• support a healthy weight

• lower cholesterol

• build stronger muscles and bones 

• reduce the risk of heart disease, stroke, and Type 2 diabetes 

You probably even know that it can:

• increase your energy levels

• boost your mood by releasing endorphins, your ‘feel good’ chemicals 

• help you sleep better

• be meditative

• enhance your connection with others

And you may have even heard that it can also:

• combat depression and anxiety 

• increase your self-esteem

• improve your sex life 

• aid digestion

• bolster immunity 

• close the stress response cycle

but even knowing ALL of that, you still don’t prioritize it.

You’re not alone.

According to StatCan, only 38% of Canadian women meet the recommended 150 minutes a week of moderate to vigorous physical activity. 

I don’t know about you, but I want to see more women active! I want to see more women experiencing all of those benefits. I want to see more women taking charge of their health and wellness and inspiring their children by being strong, active, and healthy role models. 

What holds so many women back from being physically active?

• disliking certain activities or not feeling like they’re good enough to do certain activities

• feeling uncomfortable at the gym (because they feel they’re too fat, too uncoordinated, too scared)

• not having the time 

• not having the energy 

• not having the money for gym memberships, activity classes (like yoga, dance, CrossFit), equipment, shoes, clothing and whatever else you 'need' to be active

So let’s start with what is manageable, measurable, and easy. 

Because getting regular movement shouldn’t feel like another chore you have to do. 

Aim for 30 minutes of movement every day, focusing on activities you enjoy.

If you’re not sure what you enjoy, start experimenting and have fun with it! You don’t know if you like boxing, breakdancing, or ballet unless you give it a try first!

If there is something you’ve always wanted to try (Bollywood dancing, for example, or Brazilian Jiu Jitsu) find out when the class is, register, and add it to your calendar.

If you want to connect with others or make your activity social, look for a class, team, club, or group to make it happen.

Depending on where you live, you might be lucky enough to stumble across something that really tickles your fancy ( maybe dragon boat racing, trail running, or gravel biking!). Sign up and give it a try! 

Once you find something you enjoy doing, make it a priority in your schedule.

If you want to walk 30 minutes every day, look at your calendar for that week and figure out where you can schedule it in. There might be time before you go to work in the morning, during your lunch break, or after dinner. When are you most likely to make it happen? Putting it into your calendar makes you more likely to get it done. 

If you need some motivation, sign up for a race or a competition.

The training to prepare for a run, race, or competition is almost as much fun as the final event itself, and being able to say you did it (especially if you meet your goal, whether it's to finish uninjured or set a PR) feels so good!

Sometimes you may need to do double duty or multitask.

I’m not a big fan of this usually, but for movement, it can work. For example, I walk or run with my toddler in the stroller (when I don’t have childcare available) while listening to a podcast or audiobook.

You could walk during your lunch break (bonus: it gets you out of the office). Or meet up with friends and do stairs, go for a bike ride, try a dance class, or do bootcamp together instead of meeting for coffee or dinner. 

Let go of what other people think.

I know this one is hard, but most people couldn’t care less about what you look like at the gym or how fast you’re running around the track. They’re too busy thinking about whatever they’re doing and how they look. So let go of your worries and focus on performing your best set of bicep curls.

Focus on what you want your loved ones to see.

Be the healthy, strong role model your children deserve, so they grow up to be healthy and strong as well.

Don’t have children? Think about your nieces or nephews, friends’ children, and other little ones in your circle. Someone is looking up to you—be the brave, active, strong woman you want to be.

If you’re still struggling with the idea of physical activity, I’ll leave you with this:

Walking is one of the best overall exercises.

It can be done almost anywhere, requires just a pair of comfortable shoes (and appropriate clothing depending on where you live), can be done solo or with friends, can be done at any pace, can be accompanied by the sounds of nature, or your favourite music, podcast or audiobook, and gives you all the benefits listed above. 

So if you’re a reluctant convert to movement, try adding walking to your routine in a way that works for you. 

Build your movement around the activities and places you enjoy.

Do you like being outside? Go for a bike ride in the river valley. Do you like looking at new houses? Go for a walk in a new residential area. 

The important thing is to move your body every day, for at least 30 minutes. 

So how are you going to move today?