The Best Exercise Plan Is the One You Can Stick To
Life is busy. I get it.
Work is full on. The kids are intense. Remembering all the school and nursery admin feels like a part-time job in itself. What are we having for dinner? When am I going to prepare it? Have I paid for the school trip? Did I get a present for Saturday's party? When did I last go to the dentist? I need to sort the spare room before my sister comes to stay. The kitchen desperately needs painting. The car insurance is due.
The list is endless – and I haven't even mentioned exercise yet. When life already feels packed from morning until night, exercise can easily become just another thing on the to-do list. Something that gets pushed back until Monday. Or next month. Or when work calms down. Or when the children are older. But here's the thing, there will always be something demanding your time. That's why the best exercise plan isn't the perfect one it's the one you can actually stick to because staying active isn't just about how you look. It's about how you feel now and how you'll feel in the years ahead. Regular exercise helps maintain muscle, strengthen bones, improve mood, support mental wellbeing, boost energy levels and improve sleep quality. It's an investment in your future self.
The good news is that it doesn't have to mean spending hours in the gym or training six days a week. In fact, if you're new to exercise or returning after a long break, I'd encourage you to start much smaller than that. Try 10 minutes, three times a week. That's it. The key is to make movement a habit rather than another task you constantly have to think about.
One of the easiest ways to do this is through something called habit stacking – attaching a new habit to something you're already doing.
For example:
Do a few squats while the kettle boils.
Stretch after brushing your teeth before bed.
Walk around the pitch while your child is at football practice.
Use a walking pad while watching your favourite programme.
Take a short walk after dinner instead of heading straight for the sofa.
Small actions may not feel like much in the moment, but they add up and once those habits become part of your routine, it gets easier. Ten minutes becomes fifteen. Three sessions become four. Movement becomes something you do naturally rather than something you have to force yourself to do.
I know time is precious. But so is your health. At Muscle Movement & Mindset, I focus on longevity – not quick fixes. The goal isn't perfection. It's building strength, movement and healthy habits that support you for years to come. So don't wait until Monday. Don't wait until life feels less busy. Start with five minutes. Start with ten. Just start. Remember, it's not about doing everything. It's about doing something.