How to Stay Active When Life Gets Busy
- Marilyn Nylen
- Dec 11, 2025
- 3 min read
Between work and home responsibilities and the everyday hustle of life, many people struggle to find time for exercise. Yet we all know that being active is good for us.
As a personal fitness coach and massage therapist, I see every day how even small amounts of mindful movement can transform your body (and mind). And I’m here to tell you that you can experience some of the many benefits of physical activity without a dramatic change in your lifestyle or schedule.
Here’s how to seamlessly incorporate movement into your daily life:
1. Rethink what “exercise” means.
A common barrier to staying active is believing that movement only counts if it’s a part of a long, structured workout. However, research shows that even short bursts of exercise throughout the day can help improve your overall health.
TRY:
A 10-minute stretch before bed
A few rounds of squats or lunges while dinner cooks
A brisk five-minute walk after finishing a task or meeting
These “micro movement sessions” support circulation, loosen tight muscles, and help regulate your nervous system.
2. Make the minutes matter.
The time you spend heating your lunch or waiting for your coffee to brew quickly adds up. Make the most of it with some of these activities:
Doing calf raises while brushing your teeth
Rolling your shoulders during traffic light stops
Stretching your neck and wrist between emails
Doing some deep breathing and spinal twists before bed
TIP: Even small shifts in your posture or sitting can help ease tension and prevent stiffness.
3. Build movement into your errands.
Busy schedules often mean lots of errands and trips around town. Why not turn that inevitable movement into a purposeful activity?
Consider:
Parking farther away at the grocery store
Taking the stairs when possible
Walking during phone calls
Carrying bags evenly to avoid strain
TIP: Before your next massage at Akasha, take a short stroll in downtown Concord for a refreshing burst of activity.
4. Make a standing appointment for movement.
Appointments allow us to hold space in our calendars and structure our days. Treat movement the same way by carving out time in your calendar—even if it’s just a few minutes. Here are some easy ways to support your mental and physical health:
Schedule a daily 10-minute mobility break.
Set reminders to stand or stretch.
Schedule walk breaks with a friend or co-worker to hold each other accountable.
5. Choose movements that support your body’s needs.
If you, like so many people, spend hours in front of a computer or in the driver’s seat each day, try some of these movements:
Hip openers
Upper-back strengthening to combat posture fatigue
Gentle twists to aid digestion and relieve tension
Activating your glutes to strengthen your lower back
6. Explore restorative activities.
Not all physical activity needs to be vigorous. Explore some slower, grounding forms of movement, such as:
Gentle stretching or yoga
Slow walks while focusing on your breathing
Tai chi or other types of mindful movement
NOTE: If you’re having issues with chronic muscle tightness or mobility, talk to me about the benefits of assisted stretching.
7. Be kind to yourself.
Some days won’t go according to plan, and that’s okay. What really matters is returning to movement with self-compassion rather than self-doubt and guilt. A body treated with gentleness responds better to exercise.
Massage Therapy, Fitness Coaching & Assisted Stretching in Concord, NH
Staying active doesn’t require perfection; it simply takes intention, presence, and patience. If I can assist you in your wellness journey with my personal fitness coaching, assisted stretching, or massage therapy services, please call me at (603) 225-0250 or connect with me online
