5 Ways to Make Movement a Part of Your Everyday Life

I began my fitness journey over eight years ago. What started out as a mere trial has become an integral part of my life, without which my day feels incomplete. In modern society the idea of 'fitness' is often associated with achieving a certain shape or figure that is, however, subject to ever-changing and fleeting trends. Movement is merely seen as a means to the end and midst all notions of beauty and aesthetics, working out is oftentimes felt as a burden among men and women alike. Yet, there are so many profound reasons we should move our bodies. Why don’t we sign up for that class to try a new activity with our friends? Why don’t we go for a run to blow off some steam? Why don’t we exercise because it empowers us? Today I want to talk about what being active means to me and how it has shaped my life in so many meaningful ways that go beyond achieving a certain form or body ideal. I want to share five tips with you that have helped me build a helathy lifestyle and will hopefully support you too, in reaching your full potential.

Once a friend asked me how I had the time to go to the gym almost every day. I simply laughed at that, because the answer was quite simple. Like everybody else, I didn’t. The only way to maintain my routine in all phases, be it during my university days, or travel,  or work, was through sacrifice. Sometimes it was having an early night and skipping plans with family and friends, or instead of taking a lunch break, going for that HIIT class, or staying up late after training to finish an assignment. Don’t worry about missing out or what others might say. There have been countless times I was told to 'just chill' or called boring, because I didn‘t drink alcohol or stayed for the after party, but I never regretted it, because I knew that that‘s what it took to put myself first. The question for me is not about motivation, but necessity. Over the years, regardless of all the changes happening in the outside world, the gym has been my constant: It has provided me with structure, stamina, endurance, flexibility, strength and confidence. It is a place where I remember to keep going, no matter what else is happening, and trust me, I’ve always felt better after a workout than I did before.

But how can you integrate movement in your life? I get it, you’re busy with that project at work that never seems to end, you have lots going on at home, a family to take care of, and still want to maintain a decent social life. Where can you possibly fit in fitness? If you're asking yourself this question, you're already a step ahead, as you’ve realized the importance of making time for things that really matter to you, like your physical health and well-being. Let me assure you, there is a way. In fact, there are many ways and if you stay with me, you will learn five of them, that have immensely helped me on my journey with fitness.

1.      Start Small. Deciding to begin is already half the journey. But in the excitement of starting fresh, it’s easy to set unrealistic expectations, especially ones that don’t align with your lifestyle in the long run. Wanting to become a stronger, healthier version of yourself doesn’t mean flipping your life upside down overnight. While sometimes drastic changes are required to achieve our goals, they’re not the only path to progress. In fact, I’ve often witnessed how the initial sense of overenthusiasm is rather short-lived: The new fitness and diet plan may last for three weeks, but it can be daunting to think about following them through for years. After a while you find yourself falling into old patterns, finding excuses for skipping training or not eating the way you had intended to, because your body is not used to the sudden shift or the plan makes you very restricted in your day to day life. I’ve experienced overexhaustion myself—pushing through workouts when I was sick, under-eating during stressful exam phases, lifting more than my body was ready for. Build your way up. Whether it’s stretching a little longer, walking a bit more, or adding small challenges to your routine, consistency matters more than intensity. What feels small today adds up over time. Moreover, it‘s important to remember that improving your health is not just about structured workouts in a specific setting, but about movement in general. Now I’ve learned that there are many small ways we can incorporate fitness in our lives: A short walk after meals improves digestion. Choosing stairs over elevators adds up. If your work keeps you at a desk, try a standing option or take a five-minute walk on your break. Drink more water(!) Cook at home more often instead of eating out. Skip that extra glass of wine now and then. Stretch for five minutes in the morning before you head out. These minor adjustments compound over time—and that’s where progress happens.

2.      Build Habits, Not Phases. Rely less on willpower by creating habits. The way to stay consistent is to make movement a daily habit. True consistency comes when movement becomes a natural part of your routine, not just a short-term phase. Avoid falling into a mental trap of believing that fitness is a ‘state’ that can be reached with short-cuts. While some claim to guide you on ‘how to get six-pack abs in 10 days’ or ‘grow your glutes in one month’, sustainable progress is never that simple. Instead of thinking of it as a phase or era, aim for durability. There are no quick fixes or short cuts on the road to building strength and endurance. The key really is consistency. Set goals that challenge you, but that are also realistic to achieve – if your schedule only allows you to go to the gym once a week, that’s totally fine; but in that case, make it a point to not miss that session, no matter what gets in between. Commit to it fully—no excuses, no cancellations. Over time and with consistent repetition, you will find yourself following this routine automatically, where pursuing your goals will be more effortless.

3.      Focus on yourself. Progress doesn’t happen when you’re distracted by the people and things around you, but only when you direct that attention to yourself. Don’t let the presence of others, and especially what you see on social media, impact how you feel about yourself. I’ve heard from a few people training at the gym that they suddenly felt insecure at the sight of a packed floor with people wo ‘all knew what they’re doing’ and then became hesitant to train freely. Instead of comparing yourself to other people, how much weights they lift, how many reps they do, and letting that affect how you feel about your own fitness, take other people’s success and progress as an example. Let them show you how it’s done. There is no shame in asking for guidance or help from people more experienced than you when you’re struggling with an exercise or are simply curious about their routine. It took me a while to develop my own workout plan that aligned with my fitness levels and goals. That’s when I realized how pointless comparisons are. Everyone has their own journey – maybe someone had a difficult day, or is recovering from an injury, while someone else is a professional athlete or has been training consistently for several years. None of it has anything to do with your path. Also, I can’t stress enough that looks don't matter. Since the fitness industry has been heavily commercialised, too much unnecessary attention is given to clothes and accessories that describe the ‘right fit’. In reality, however, exercising is minimalistic. You don’t need lululemon leggings to practice yoga, or the shoes that every influencer is talking about. External accessories become a distraction to what truly matters, and that is dedicated training. Wear whatever makes you feel comfortable to focus on that. Whether that's an oversized shirt or just a sports bra, you decide.

Another big distraction is your phone. A recent study in Switzerland found that 15% of the Swiss population spends, on average, over 5 hours on their phone—and, as I often notice, part of that time is spent in the gym. Avoid social media. Scrolling on your phone is not where progress lies. If you use it to listen to music, then have your playlist ready, turn on flight mode, or maybe you can keep your phone in the gymlocker sometime. Being present, maintaining a strong mind-muscle connection, and focusing on form and breath when executing movements make all the difference.

4.      Be curious. Step outside your comfort zone. Sports offers such a variety of activities, that there is something for everyone! Your options go way beyond the gym space: Try bouldering, zumba, or a new field sport. If you prefer the outdoors, go for a run or a hike in nature. If you’re lucky to have a beach nearby (or a lake in my case), go for a swim. If you’re more motivated when training with others, try joining a group class. I tried spinning recently and let me tell you, if you like Techno and haven’t been yet, you’re missing out. If high-intensity isn’t your thing, try pilates or reformer workouts. But most importantly, keep your mind open. It is never too late to try something new! You might surprise yourself and discover a new passion.

5.      Everything in moderation (including moderation).  This is one of the hardest lessons I’ve learned—and one I’m still working on. The balance between discipline and enjoyment isn’t always easy. While consistency means showing up even when you’re tired or busy, rigidly prioritizing fitness at all costs can make life feel restrictive. That’s where you have to be careful. Essentially, it’s about achieving your personal state of well-being and the factors that bring you joy mostly come from a lot of different sources: Living a healthy life also means allowing yourself to take rest days, unwind, nights out with your friends, and vacations without obsessing over exercise. Finding your own balance can be challenging and your priorities may even change. Just remember not be too harsh on yourself and embrace the flow.

At the end of the day, it all comes down to finding out what works best for you. Fitness is not just about aesthetics; it’s about how you feel in your body. Every time I step into the gym, I try to remind myself of the privilege it is to be able to move—to have a body that carries me through every single day. And if that’s not worth taking care of, I don’t know what is.

And that’s it! I hope these five simple tips inspire you on your journey with movement – whether you’re already on the path or just getting started, every move counts.