Somewhere along the way, we started treating movement like a task on a to-do list. A workout to squeeze in. A step count to hit. A goal to chase.
But before movement was something we measured, it was something we felt. Joyful. Natural. Alive.
From dancing barefoot as kids to running wild in the garden, we moved because we wanted to. Because it felt good. Because it was good.
That feeling? It’s still there. Underneath the pressure and perfectionism, your body is quietly craving a return to that ease... to movement that feels like freedom, not a chore.
“For me, movement isn’t about burning calories or chasing perfection, it’s how I come back to myself.
Whether I’m lifting weights, rebounding in the morning sun, or walking barefoot in the garden, it’s those little daily rituals that make me feel strong, soft, and alive all at once.” - Georgie x
What we’ll cover in this article:
💖 Why small, frequent bursts of movement beat occasional intense workouts
💖 My favourite ways to weave movement into daily life (even as a busy mum)
💖 Why muscle is your secret to longevity, energy, and fat loss
💖 How movement builds resilience; physically and emotionally
💖 Exactly how I structure my week for strength, softness, and sanity
Quick Wins You’ll Love
✅ Just 5 minutes of walking every 30 minutes can SLASH BLOOD SUGAR SPIKES by nearly 60%, improving both mood and energy.[1]
✅ Everyday movement can burn up to 350 EXTRA CALORIES per day without formal exercise.[2]
✅ Walking boosts creativity, DOUBLING your ability to generate new ideas compared to sitting.[3]
✅ Exercise is up to 1.5X MORE EFFECTIVE than medication or therapy for reducing depression symptoms.[4]
Why Movement Isn’t Optional, It’s Essential
There’s something wild and beautiful that happens when we move. A walk outside clears the cobwebs. A few stretches in the morning softens tension. A little dance in the kitchen with the kids? Instant joy.
Movement isn’t punishment, it’s presence. It’s how I reconnect to myself, especially on the busiest days.
Rebounding = underrated queen of low impact ✨
Modern life makes it so easy to sit, scroll, and stay still. But our bodies weren’t designed to live that way. They’re built to move, and when we honour that, everything shifts. Sleep improves. Energy rises. Even your mood and metabolism get a glow-up.
“Movement is more than just exercise, it’s essential for mental and physical health.” - Dr Rangan Chatterjee
@glowinghealthygeorgie The best workout for your body 💖 #rebounder #rebounding #trampoline #trampolining #naturalliving #hormonehealth #womenshealth #lowimpactworkout #bellicon #homeworkput #healthyliving #healthylifestyle #health #wellness #wellnesstips #femalewellness #womensbiohacking #biohacking #healthtips #lymph #lymphaticdrainage ♬ original sound - Glowing Healthy Georgie
Movement for Every Body (Yes, Yours Too)
I used to think movement had to mean an hour at the gym. Now? I fit it in whenever I can...
I rebound in the mornings on my mini trampoline; it’s my go-to for lymphatic drainage and low-impact energy. Pushed for time? 5 minutes is enough to start feeling the benefits 💖
I walk daily, even if it’s just a lap around the block with my little ones or a barefoot wander in the garden.
I stretch while the kettle boils.
I do strength training 2–3x per week because it changes everything, especially for women.
“You don’t need intense workouts to be healthy. Frequent, low-level movement has powerful benefits.” - Dr Tommy Wood
It’s not about perfection, it’s about presence. Every step, stretch, or squat is a way of saying: “I’m here. I matter. My body deserves this.”
Let movement be messy. Unfiltered. Real.
Strong Is the New Long Life
I love strength training. Like, love it. Not to change my body, but to protect it. Muscle isn’t just for looks. It’s one of the biggest predictors of healthy ageing. It supports your metabolism, helps burn fat, balances blood sugar, and keeps your bones and joints strong.
“Muscle is the organ of longevity.” - Dr Gabrielle Lyon
Building it is one of the kindest things you can do for your future self.
“Strong glutes are key to athleticism, posture, and injury prevention.” - Bret Contreras, Author of Glute Lab and Strong Curves.
They’re also key to moving through motherhood with grace and strength.
Why I Don’t Do Diet Culture
You’ll never catch me calorie-restricting or punishing myself with hours of cardio. I’ve been there, and it’s not healthy... or sustainable. I’d rather focus on nourishment, movement, and strength.
I eat whole foods, move my body every day, and lift heavy things a few times a week. That’s what makes me feel grounded, powerful, and happy in my skin.
The Problem With Too Much Cardio
If you’ve ever felt exhausted or inflamed after a week of daily HIIT or long runs, you’re not alone. Especially for women, too much intense cardio can raise cortisol and disrupt hormones.
“Chronic cardio can become a hidden stressor on the female body, often leading to fatigue and inflammation.” - Dr Libby Weaver, Author of Rushing Women's Syndrome
Now, I sprint once a week; short, powerful intervals. It gives me the mood and metabolic benefits of HIIT without the burnout. The rest of the time, I move gently and often.
Movement = Mood Medicine
I can’t tell you how many times a short walk has completely reset my day. Or how a few squats while making dinner made me feel like myself again. Moving daily clears brain fog, boosts your immune system, improves sleep, and gives your nervous system that beautiful “ahhh” feeling ✨
“Movement is the best medicine. It improves every system in your body.” - Dr Mark Hyman
Dr Andrew Huberman even says that daily physical activity rewires the brain for focus and resilience. It literally helps us handle life better.
Honour Your Cycle
One of the biggest shifts in my wellness journey has been learning how to work with my body instead of pushing through. And that means adjusting how I move depending on where I’m at in my cycle.
In my follicular phase (the week or so after my period), I usually feel full of energy. This is when I love doing strength training, sprinting outdoors, or trying something new. My body feels strong and responsive, and I ride that wave.
Ovulation is when I tend to feel my most powerful and energised, I’ll often lift heavier or challenge myself a little more in my workouts. But I stay mindful of my recovery and hydration because it’s easy to overdo it when you’re feeling invincible.
Then, during the luteal phase, I soften things. I still move, but I lean into walking and gentle strength training. I'll opt for a softer, gentler approach to my rebounding, or reduce the amount of time.
And during my period? I give myself full permission to rest, and listen to what my body needs. Some months I feel strong and my energy is high. Other months, it’s full cocoon mode... hot water bottle, early nights, and nature walks with my family.
This kind of intuitive movement has been a game-changer. It’s helped me avoid burnout, reduce inflammation, and actually enjoy exercise so much more.
And once I stopped expecting my body to perform the same all month long, everything shifted.
“Women are not small men. We were never designed to train the same way every day.” - Dr Stacey Simms, author of ROAR
Longevity Lives in the Little Moments
You don’t need a perfect routine. Just start. Walk. Stretch. Dance. Lift. Breathe. Let your movement be messy, playful, real.
“Exercise is the most powerful longevity drug we have, bar none.” - Dr Peter Attia
Whether you’re in your 20s, raising babies, or moving through menopause, your body will thank you for every little effort. I promise.
One of my favourite ways to incorporate fun movement into my day recently has been to do "Family Fitness Challenges". Getting the whole family involved and turning exercise into a fun challenge makes it so much more appealing!
Make It Your Own: My Favourite “Movement Snacks”
💫 Morning rebounding (Just 5-10 minutes gives you a serious energy boost)
💫 Place a kettle bell at the bottom of the stairs to carry up and down
💫 Squats or lunges while dinner’s cooking or the kettle's boiling
💫 Sprinting barefoot on grass once a week; super fast, super effective
💫 Beach day or park day with the family? Perfect time to sneak in some sprints!
💫 Strength training 2–3x per week (nothing fancy, just focused). Even just two sets of 1 x lower body and 1 x upper body exercise to failure is enough to feel and see results.
It’s giving vitality 🙌
You don’t need gear, a gym, or a guru. Just you... and a bit of consistency 😉
Strong girl summer isn’t built in one workout.
Create Fool-Proof Systems
Want movement to stick? Make it automatic. I keep my trainers by the door. I stretch in the small moments in between tasks. I walk after lunch. I lift weights in the garden with my family and tap into that motivational group energy. Systems are what make the magic happen.
“You don’t rise to the level of your goals. You fall to the level of your systems.” - James Clear, Author of Atomic Habits
Your Body’s Ready When You Are
You don’t have to do it all. You don’t have to do it perfectly. You just have to start moving. The more you do, the more you’ll want to. That’s the beautiful thing.
Every movement you make is a quiet revolution, a way of saying: I’m here. I’m alive. I deserve to feel good.
Movement is how we come home to our bodies. It’s how we glow; strong, steady, and from the inside out.
Want a simple way to stay on track?
Download this free phone background and let it be your gentle nudge to keep making small choices that lead to big changes x
This article is part of our Foundations of Health series, where we explore the 11 Foundational Pillars of Health. Each pillar helps to form the foundations you need for a Glowing Healthy body and mind. These articles contain free and accessible tips to get you started on your health journey, no matter where you’re at right now.
Sources:
[1] Duran et al., 2023 – Med. Sci. Sports Exerc.
[2] Levine et al., 2005 – Science
[3] Oppezzo & Schwartz, 2014 – J. Exp. Psychol. Learn. Mem. Cogn.
[4] Singh et al., 2023 – Br. J. Sports Med.
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