The 1–Minute Movement Habit That Counts More Than You Think

Let me start with a confession.

Not every woman I work with loves structured workouts.
And not every season of life makes them easy.

Between work, family, energy dips, shifting hormones and the general mental load of midlife, a 45-minute gym session can feel like a tall order.

So when research comes along that supports a more realistic approach to movement, I pay attention.

And this one is worth sharing.

The study that caught my eye

Researchers followed over 25,000 middle-aged adults in the UK who didn’t do formal exercise.

No gym.
No training plans.
No 'workouts.'

They simply wore activity trackers that measured how they moved during daily life.

What made the difference?

Very short bursts of more vigorous movement — often just 1–2 minutes at a time.

The people who naturally did these little bursts throughout their day had significantly lower risks of heart disease, cancer and early death compared to those who stayed at a gentle pace all day.

Not because they exercised more.
But because they moved with more intention.

Read the full article here.

What “vigorous” actually means (note: it’s not extreme)

That word scares people off, so let’s clear it up.

Vigorous doesn’t mean punishing yourself.
It doesn’t mean sprinting or gasping for air.

It simply means:

• Your breathing is heavier than normal

• Your heart rate goes up

• Chatting in full sentences gets tricky

• Around a 6–7/10 effort

It’s the difference between wandering up the stairs… and walking up like you mean it.

What this looks like in real life

This isn’t about adding more to your to-do list.

It’s about how you do what you’re already doing.

Examples:

• Taking stairs at a purposeful pace

• Carrying groceries without dawdling

• Brisk walking while on the phone

• Repeated sit-to-stands from the couch

• Quick bursts of step-ups, marching or bodyweight moves

These are not workouts.
They’re moments of purpose.

And they add up.

Why this matters so much in midlife

Midlife bodies are changing.

Oestrogen is shifting.
Muscle mass becomes more precious.
Heart health deserves attention.
Energy can be unpredictable.

All of that can make long workouts feel harder to maintain consistently.

But this research reminds us of something freeing: health doesn’t only live in 60-minute gym blocks. It also lives in your everyday choices.

A few minutes here.
A minute there.
Done often.

Let me be clear (because you know me)

I still believe in strength training.

Lifting heavy is one of the best things you can do for your bones, muscles, metabolism and confidence as you age.

This isn’t a replacement. It’s a 'this counts too.'

Because all-or-nothing thinking helps no one.

And many women abandon movement entirely when they can’t do it perfectly.

The takeaway I want you to hear

If your day is full and structured exercise doesn’t always happen, you are not failing.

You have more opportunities than you think.

Add a bit more zip to what you already do.
Stand up a few extra times.
Walk with purpose.
Choose the stairs.
Move like your future self matters.

Because she does.

And she’ll be very glad you started.

XO Jane