Finding ways to move that fit your life this summer
When we hear the word exercise, many of us picture a gym, a fitness class or getting hot and sweaty.
If we can’t fit one of those into our day, it’s easy to think we’ve done nothing at all.
But movement is much bigger than exercise.
In fact, some of the most valuable movement we do happens without us even thinking about it.
During the summer, our routines often change. We might be on holiday, spending more time with family, looking after grandchildren or enjoying longer evenings outdoors. It can feel as though our normal exercise routine has been interrupted.
Rather than seeing that as a setback, it can be an opportunity to think differently about how we move.
Movement Is Part of Everyday Life
Movement Is Part of Everyday Life
Our bodies are designed to move in lots of different ways.
Walking. Reaching. Carrying. Lifting. Stretching. Climbing. Balancing. Turning. Getting up and down from the floor.
These everyday movements help us stay mobile, independent and capable for the years ahead.
Not every movement has to raise your heart rate or leave you feeling exhausted to be worthwhile.
Sometimes, simply moving more throughout the day is exactly what your body needs.
Summer Gives Us Different Opportunities
One of the lovely things about this time of year is that movement can happen naturally.
You might:
- Walk along the beach or through the countryside.
- Explore a new town while you’re away.
- Swim with the grandchildren.
- Carry picnic baskets or holiday luggage.
- Spend time gardening.
- Paddle in the sea.
- Play a game of rounders or cricket with family.
- Dance at a summer celebration.
- Wander around a local market instead of driving everywhere.
None of these activities may feel like “exercise”, yet they all contribute to your health.
They improve circulation, challenge balance, strengthen muscles and keep joints moving.
Most importantly, they’re enjoyable.
Strength Still Matters
Whilst everyday movement is wonderful, it’s also worth remembering that our muscles need a reason to stay strong.
From our forties onwards, we naturally begin to lose muscle mass unless we challenge it regularly. This is one of the reasons I encourage women to include some strength training each week.
That doesn’t have to mean spending hours in the gym.
A couple of short sessions using body weight, resistance bands or dumbbells can make a real difference.
If you’re away from home, you don’t need lots of equipment.
A chair. A step. A resistance band packed in your suitcase.
Even using your own body weight can provide an effective workout. Think of strength training as helping you enjoy everything else.
Walking feels easier.
Carrying shopping feels easier.
Lifting grandchildren feels easier.
Getting up from the floor feels easier.
Strength supports everyday life.
It’s Not About Burning Calories
For years we’ve been told to exercise to earn our food or burn off what we’ve eaten. This messaging is slowing changing, but can still sit with us. I would much rather we moved because our bodies deserve to move.
Movement helps:
- keep our hearts healthy
- maintain muscle and bone strength
- improve balance
- support joint health
- boost mood
- improve sleep
- increase energy
- help us stay independent as we age
These benefits are far more important than the number of calories displayed on a watch or fitness tracker.
Make Movement Part of the Day
Where could I add a little more movement today?
Perhaps you could:
- Park a little further away.
- Walk to collect a few groceries.
- Stretch while the kettle boils.
- Take the scenic route on an evening walk.
- Get up from your chair every hour.
- Do a few squats while waiting for dinner to cook.
- Balance on one leg while brushing your teeth.
- Spend five minutes with some gentle mobility exercises before bed.
These little moments all add up.
Every Movement Counts
One of the biggest mindset shifts we can make is letting go of the idea that movement only matters when it looks like a workout.
Every step.
Every stretch.
Every lift.
Every walk with a friend.
Every time you choose the stairs.
Every moment you spend looking after your body.
It all counts.
And when you stop worrying about whether you’ve exercised “enough”, you often find yourself moving more naturally throughout the day.
That’s a habit worth building, not just for this summer, but for the years ahead.
This Week’s Takeaway
This week, instead of asking:
“Have I exercised today?”
Try asking:
“How have I moved today?”
You might be surprised just how much you’re already doing—and inspired to add a little more.
I thought I would add the link to a “holiday blog ” I wrote a couple of years ago, about my expectations for beng on Holiday – it can be applied to our expectations to movement too I think: My Midlife Holiday Expectations and Reality
Caroline x