By: Matt Wanderscheid
Over the past 10 years, as a physical therapist—and simply as someone living in a human body—I’ve learned a few things that I believe are true for nearly everyone.
- We will all experience pain or physical limitations at some point.
- The severity and how long those issues last are often influenced by our overall health and how well we care for our bodies.
- Our bodies were designed to move.
- When we move less, we tend to feel worse. Regular movement plays an important role in keeping our joints, muscles, heart, and mind healthy.
- Most of us don’t make enough time for ourselves.
- Life is busy, and taking care of everyone else often comes before taking care of ourselves—including making time to be active.
Current recommendations suggest aiming for about 150 minutes of aerobic activity each week, along with two days of strength training. For many people, those numbers can feel intimidating. We worry about finding the “perfect” workout or wonder how we’ll ever fit five days of exercise into an already packed schedule.
I’d like to encourage you to think about it a little differently.
Instead of trying to find the right exercise, try finding an activity you already enjoy—and add movement to it.
Here are a few real-life examples:
- A woman who comes to the gym every day during her favorite TV show. She walks on the treadmill for 30 minutes while she watches, then heads home.
- A man who plays pickleball with friends three times a week. He’s exercising without it feeling like a workout.
- My personal favorite: listening to a great podcast or audiobook while going for a ruck—a walk with a weighted backpack.
Every one of these counts as meaningful physical activity, and every minute adds up.
If you’re trying to figure out what your “right exercise” looks like, ask yourself these two questions:
- What is something I already enjoy doing? Reading, listening to music or podcasts, being outdoors, spending time with friends?
- How can I safely add movement while I do it?
I believe one of the biggest barriers to exercise is that it feels overwhelming. We think we need the perfect plan, the perfect routine, or an hour of free time every day. When it feels too big, it’s easy to do nothing at all.
But here’s the good news: any movement is better than no movement.
Once you start, even in small ways, momentum begins to build. Those small steps often become lasting habits that improve your health, energy, and quality of life.
If you take one thing away from this email, let it be this: Start small. Find something you enjoy. Keep moving.
I truly wish you the very best and would love to help you find a routine that fits your life. If you have questions or would like help getting started, please don’t hesitate to reach out. We’re always happy to help.