What Do You Do for Physical Activity Each Week?

It’s a question I often ask clients — and one I think we don’t ask ourselves enough.

What do you actually do for physical activity through the week?

Not what you intend to do. Not what you used to do. But what’s really happening day to day.

Are You Hitting the 150-Minute Guideline?

You’ve probably heard the recommendation:150 minutes of moderate-intensity activity per week.

But what does that actually mean?

Moderate intensity is anything that:

• Raises your heart rate

• Makes you breathe a bit faster

• Still allows you to talk, but not sing

Think brisk walking, cycling, swimming, or even active housework.

That’s just over 20 minutes a day — broken up however works for you.

But here’s the key thing…

It’s not about doing it all in one go.

You can’t cram 150 minutes into a Monday and tick the box for the week. The real benefits come from consistency — little and often.

So… Where Are You At Right Now?

Be honest with yourself:

• Are you hitting that 150 minutes?

• Are you close?

• Or are you lagging a bit behind?

And if you are — there’s no judgement. Just curiosity.

Because the next question is the important one:

Why?

Common Barriers I Hear All the Time

When I work with clients, the reasons are usually very real:

• “I don’t have time.”

• “My mobility isn’t great.”

• “The weather puts me off.”

• “I just can’t find the motivation.”

• “I don’t want to go to a gym or class.”

And all of these are valid.

But none of them mean you can’t move.

Movement Is One of the 4 Pillars of Wellbeing

I talk a lot on here about nutrition and travel wellness — but physical activity is just as important.

It sits alongside:

• Nutrition

• Sleep

• Stress management

These are often referred to as The 4 Pillars of Wellbeing — and they all work together.

You can eat well and sleep well, but without movement, you’re missing a key piece of the puzzle.

It Doesn’t Have to Be a Gym

One of the biggest misconceptions?

That physical activity has to mean:

• Joining a gym

• Attending classes

• Following a strict routine

It doesn’t.

When clients ask me “What should I do?” my answer is always the same:

“What are you already doing?”

Start With Your Current Life

You might already be more active than you think.

Physical activity can include:

• Housework

• Gardening

• DIY projects

• Walking at work

• Lifting, carrying, moving

• Looking after children

These all count.

From there, we build a simple, realistic plan:

• What time do you actually have?

• What do you enjoy (or at least don’t mind)?

• What feels achievable right now?

No extremes. No overwhelm.

Just a starting point.

The “Little and Often” Approach

This is where real change happens.

Short walks. Stretching while the kettle boils. Taking the stairs. Getting outside for 10 minutes.

It all adds up.

And the more consistently you move, the more benefits you’ll start to notice:

• Better energy levels

• Improved mood

• Stronger body

• Better sleep

• Reduced stress

The 4 Key Components of Fitness

As well as how much you move, it’s also important to think about how you move.

There are four key components of fitness:

Cardiovascular Fitness

Anything that gets your heart and lungs working (walking, cycling, swimming)

Muscle Strengthening

Using resistance — bodyweight, lifting, carrying

Flexibility

Keeping your muscles and joints moving freely

Balance

Especially important as we age, but relevant for everyone

What’s Next?

In future articles, I’ll be breaking these down into simple, practical ways you can build each of these into your everyday life — no gym required.

Because staying active isn’t about doing everything at once.

It’s about building something sustainable.

Final Thoughts

You don’t need to overhaul your life.

You just need to start where you are.

A little more movement this week than last. A bit more awareness of what your body needs. A bit more consistency.

That’s where the real change happens.

So I’ll leave you with the question again:

What are you doing for physical activity this week?

And more importantly…What’s one small thing you could add?

Until next time — keep it simple, keep it realistic, and keep moving.