How to Get More Daily Movement Without “Working Out”

Let’s be honest — the idea of “working out” can feel overwhelming, especially if you’re just starting your health and fitness journey. The good news? You don’t need to spend hours in the gym or follow strict workout routines to improve your health. Simply moving more throughout your day can have a big impact on your physical and mental well-being.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

You might also like: 5 Simple Exercises Every Beginner Should Start With

Here are some easy, everyday ways to add more movement into your life — no gym gear or sweaty workouts required.

1. Take the Stairs

It might seem small, but choosing the stairs over the lift or escalator adds up over time. It gets your heart rate up, strengthens your legs, and helps build endurance — all in a matter of minutes.

2. Go for Short Walks Throughout the Day

You don’t need to take a long, structured walk. A 5–10 minute stroll around the block, during your lunch break, or after dinner can refresh your mind and get your body moving. Try setting a reminder every hour to stand up and walk around, even if it’s just indoors.

You might also like: Easy Walking Workouts: A Simple and Effective Way to Stay Fit

3. Stand Up While on the Phone

Next time you're on a phone call, stand up and walk around. It’s an easy way to sneak in some extra steps without even thinking about it.

4. Turn Housework into a Mini Workout

Hoovering, mopping, gardening, or scrubbing the bathroom might not sound exciting, but these chores burn calories and get your body moving. Put on some upbeat music and turn it into a mini dance party while you clean.

5. Stretch While Watching TV

If you're winding down with your favourite show, use the time to do a few gentle stretches or bodyweight exercises (like squats, lunges, or seated leg raises). Even small movements can help improve flexibility and circulation.

6. Park Further Away

Whether you're going to the shops or commuting to work, park a bit further away from the entrance. Those extra steps quickly add up, especially if you do it regularly.

7. Take Active Breaks

Instead of scrolling on your phone during every break, take a few minutes to move. Walk around the room, do some shoulder rolls, or take a few deep breaths while standing — anything that gets you out of your chair.

8. Use a Standing Desk (or Improvise One)

If you work from home or have the flexibility at your job, try standing for part of the day. You don’t need a fancy standing desk — a kitchen counter or a stack of books can do the trick.

9. Play with Pets or Children

Running around with kids or throwing a ball for your dog is a great way to move more — and have fun while doing it. They’ll appreciate the attention, and you’ll feel energised.

10. Set a Step Goal (But Keep It Realistic)

You don’t need to hit 10,000 steps right away. Start with a goal that feels doable — maybe 3,000 or 5,000 steps — and gradually increase it. A basic pedometer or fitness tracker can help you stay aware of your movement.

Final Thoughts

Movement doesn’t have to mean structured workouts or fitness classes. By making small changes to your daily habits, you can increase your physical activity in a way that feels natural and manageable. Over time, these little steps can lead to big improvements in your health and energy levels — all without ever “working out.”

You might also like: Small Steps That Lead To A Healthier You

The Best Quotes About Rest, Recovery, and Listening to Your Body

So, I’m currently writing this while curled up on the sofa, recovering from a colonoscopy (fun times, right?). I won’t go into the details – you’re welcome – but let’s just say it’s one of those moments where your body insists that you slow down, rest up, and actually listen to it for once.

If you're anything like me, that can be easier said than done. We live in a world that loves productivity, hustle, and doing all the things, all the time. But here’s the truth: rest is not laziness. Recovery is not weakness. Slowing down is not going backwards. Sometimes, it’s the most important thing you can do.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here. 

So today, as I sip tea and gently reintroduce myself to actual food, I thought I’d share some of the best quotes I’ve come across about rest, recovery, and tuning into your body. Consider this a little permission slip – for you and for me – to be kinder to ourselves.

You might also like: Monthly Goal Ideas for Better Health

Quotes to Soothe Your Soul (and Your Stomach)

1. “Rest when you’re weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.” – Ralph Marston
A gentle reminder that rest isn’t the end, it’s just the pause we need to come back stronger.

2. “You can’t pour from an empty cup. Take care of yourself first.” – Unknown
Simple, but so true. You’re no good to anyone – including yourself – if you’re running on fumes.

3. “Almost everything will work again if you unplug it for a few minutes… including you.” – Anne Lamott
We reboot our phones without question. Why do we struggle so much to give ourselves the same grace?

4. “Your body is your home. Treat it with love and respect.” – Unknown
Especially relevant post-scope, let me tell you.

5. “Listen to your body. It’s smarter than you.” – Unknown
My digestive system certainly made itself loud and clear this week.

6. “Healing is not linear.” – Unknown
Some days you’ll feel better. Other days, not so much. That’s okay. You’re still making progress.

7. “Taking time to do nothing often brings everything into perspective.” – Doe Zantamata
Doing nothing is wildly underrated, honestly.

8. “Sometimes the most productive thing you can do is relax.” – Mark Black
Can we make this a daily affirmation, please?

Whether you’re recovering from something big, something small, or you just need a break from the constant go-go-go of life, I hope these words give you a moment to breathe. You’re allowed to rest. You deserve to rest.

So here’s to quiet days, warm drinks, naps without guilt, and treating our bodies with the kindness they’ve always deserved.

Sending love from my recovery cocoon 💛

You might also like: Quotes That Make Clean Eating Feel Empowering, Not Restrictive

Have a favourite quote about rest or recovery? Drop it in the comments – I’m collecting all the good ones!

Lifestyle: July and August 2025 Wrap Up 

What Happened 

Join me as I recap what happened in July and August with my hair, blog, health, reading, travel and fitness.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Unfortunately I missed posting my July wrap up so I'm doing and two for one and giving you July and August together.

Wrapping Up July and August: What Happened

Hair

Health

I was hospitalised twice in the intensive ward in May for multiple blockages in my intestine and a diverticulitis flare. Since then it's been a struggle to get everything back under control and work out what I can and can't eat.

In July I had my mammogram and breast scan done. All good, although I had to do the mammogram a few times as it didn't give a clear result the first few times. I'd forgotten how painful it is. Still, needs to be done and the scan and visit ended well in the end.

I'm currently doing preparation for my colonoscopy which is scheduled for 3rd September. I also have more tests and my thyroid scan this week. Fun times! At this point I just want this week to be over and done with as soon as possible. 

In other health news, my husband is keeping me company at home as he hurt his leg when we went to the beach in July. A simple dive turned into a 5cm rip in his calf muscle. We really are quite a couple aren't we? 

You might also like: Monthly Goal Ideas for Better Health

Blogging

Traffic for July: 70,978 page-views

Number of blog posts published in July: 16

Current DA score: 28

Traffic for August:  67,904 page-views

Number of blog posts published in August: 18

Current DA score: 28

In July I was part of a collaboration post Summer’s One Must Read Book 2025 put together by Carol from Reading Ladies with a fantastic group of book bloggers. Your TBR is guaranteed to grow if you read the post! 

If you'd like me to be part of a collaboration post on your blog please get in touch. It's always fun to work with other bloggers. 

Reading challenges

The Clock Reading Challenge 2025

The Net Galley TBR Reading Challenge 2025

Currently reading:

Shadow in the Ward by Ari Gray - currently on page 121/345 - Amazon - Goodreads

Twelve Mile Bank by Nicholas Harvey - currently at 9% - Amazon - Goodreads

Travel

At the beginning of July we managed some trips to the swimming pool and the beach and even a few nights out which was nice. Summer in Rome is always packed with concerts and other events (a lot of which are completely free to attend). We also celebrated our 19th wedding anniversary. 

At the start of July I took my youngest inside the Colosseum and the Roman Forum for the first time which was great. I hadn't been back inside for about 23 years (back when I was a tour guide for the Colosseum). It still has the wow effect! 

We also went to the Santa Maria Maggiore Basilica - one of my favourites here in Rome. As it's the Jubilee, we went under the Holy Door whilst we were there too. 

Unfortunately all our plans for the summer kind of went out the window after my husband hurt his leg as he can't walk on it. It would have been difficult enough going places with all my health problems but that sealed the deal and so we've been chilling at home. 

Fitness

I've been trying to keep my daily steps up (not always easy with my health and the added heatwave). 

I've also been continuing with some arm exercises when I can although I've not managed to stick to a regular routine. 

I'm really hoping things will calm down and I'll be able to get into a more consistent exercise routine again soon. 

You might also like: 30 Day Fitness Challenges for Beginners and Tips to Start Working Out: A Friendly Guide for Women Over 40 (or Anyone Just Getting Started)

How did you do with your Challenges over the summer months? What challenges are you doing for 2025? Join the conversation in the comments section. 

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Quotes That Make Clean Eating Feel Empowering, Not Restrictive

This week, I’m preparing for a colonoscopy – never a particularly fun sentence to write. On top of that, in recent months I've had to commit to a strict diet due to ongoing chronic health conditions. Clean eating isn’t just a phase or a lifestyle choice anymore; it’s become a necessity. And to be honest, I’m still adjusting.

There are moments when it feels like everything I can’t have is staring me in the face — and even more so during weeks like this, when the list of off-limits foods is even longer than usual. But I’m learning (slowly) to reframe the way I think about food. Instead of seeing it as a list of restrictions, I’m trying to see nourishment, care, and strength in every meal I can eat.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

You might also like: Daily Health Quotes That Inspire Smarter Lifestyle Choices

So, for anyone else navigating health-related dietary changes – whether temporary or permanent – here are some quotes that help clean eating feel more empowering than limiting. Words that remind me this is about supporting my body, not punishing it.

“Every bite is a step towards healing.”

A gentle reminder that food can be medicine. When you’re facing chronic conditions, every meal becomes an opportunity to support your body and give it what it truly needs. It's not about deprivation – it's about intention.

“Don't focus on what you're removing. Focus on what you're making space for.”

Instead of mourning what's gone, try to notice what’s appearing: better digestion, clearer skin, more energy, fewer flare-ups. Shifting your focus in this way can be powerful – especially during tough weeks.

“You are not missing out. You are tuning in.”

This one’s especially comforting when everyone around you is tucking into something you can’t eat. Clean eating is a chance to listen to your body and honour its needs – and that’s something to be proud of, not embarrassed by.

“Nourish to flourish.”

Short, sweet, and strong. Eating clean is an act of care. You’re not punishing your body – you’re giving it the best possible tools to thrive.

“You can still find joy in a bowl of soup.”

This week, my meals are very… beige. Broths, clear juices, and plain rice are on the menu. But there’s a quiet joy in those simple things – warmth, comfort, ease. And when you’re not feeling your best, those things matter more than flavour fireworks.

“Wellness isn’t always glamorous – sometimes it’s choosing what you need over what you want.”

Clean eating isn’t about pretty smoothie bowls and aesthetic plates – especially when you're dealing with medical realities. Sometimes, it’s just about getting through the day in the best way for your body.

“You’re not being ‘fussy’ – you’re being brave.”

Advocating for your dietary needs can feel awkward or isolating, especially in social situations. But it takes courage to speak up for your health, and that’s something to celebrate.

Changing your relationship with food – especially under medical pressure – is hard. It’s okay to grieve the old way of eating, and it’s okay if some days feel frustrating. But there is strength in choosing to nourish your body, even when it’s difficult. Especially when it’s difficult.

So this week, while I sip on broth and count down to my procedure, I’ll be holding on to these words. And if you're on a similar path – I hope they help you feel a little more empowered, too.

You might also like: 15 Fitness Quotes to Get You Off the Couch and Into Action

Daily Health Quotes That Inspire Smarter Lifestyle Choices

Making healthy lifestyle changes can feel overwhelming at first. Whether you're trying to eat better, move more, or simply prioritise your well-being, staying motivated is key. Sometimes, a few thoughtful words can make all the difference. That’s why I’ve gathered a list of inspiring daily health quotes to help you stay on track — one mindful step at a time.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

These quotes are perfect for beginners who want to build better habits and feel more in control of their health. Use them as daily reminders, write them on sticky notes, or save your favourites as your phone wallpaper.

1. “Take care of your body. It’s the only place you have to live.” – Jim Rohn

A gentle reminder that your body is your lifelong home. Nurturing it with healthy food, sleep, and movement isn’t about perfection — it’s about respect and care.

2. “Small daily improvements are the key to staggering long-term results.” – Unknown

You don’t have to change everything overnight. A five-minute walk, an extra glass of water, or choosing fruit over crisps — these small wins build up over time. Check out Easy Walking Workouts: A Simple and Effective Way to Stay Fit.

3. “Let food be thy medicine and medicine be thy food.” – Hippocrates

Healthy eating isn’t about restriction; it’s about nourishment. Choosing whole foods can boost your energy, mood, and even your immune system.

4. “A healthy outside starts from the inside.” – Robert Urich

Mental and emotional well-being are just as important as physical health. Practise self-care, get enough rest, and don’t be afraid to say no when you need to recharge.

5. “You don’t have to go fast, you just have to go.” – Unknown

New to exercise? That’s OK. Start where you are. A short walk, a few stretches, or dancing in your kitchen all count. The important thing is to move.

6. “Health is a state of body. Wellness is a state of being.” – J. Stanford

True wellness goes beyond eating well or hitting the gym. It includes how you feel, how you manage stress, and how balanced your life feels.

7. “Every day is a chance to get stronger, eat better, live healthier, and be the best version of you.” – Unknown

Each new day is an opportunity. If yesterday didn’t go to plan, that’s OK. Start fresh today — even the smallest action can lead to big change over time.

Final Thoughts

Adopting a healthier lifestyle doesn’t have to be hard. Begin with kindness — towards your body, your mind, and your journey. Let these quotes serve as gentle nudges to keep going, especially when motivation dips.

Remember: Progress is personal. Your version of healthy will look different from someone else’s, and that’s completely fine.

Why not choose one quote each morning to focus on? Stick it on your fridge, your mirror, or your phone. Let it guide your choices for the day, and celebrate each step forward — no matter how small.

Looking for more tips on starting a healthier lifestyle?

Stay tuned for beginner-friendly recipes, simple workout ideas, and easy ways to bring more balance into your everyday life.

You might also like: 15 Fitness Quotes to Get You Off the Couch and Into Action

5 Simple Exercises Every Beginner Should Start With

Essential Moves to Kickstart Your Fitness Journey

Recently, I decided to focus more on my fitness journey, motivated by a desire to improve my overall health. Over the years, I’ve struggled with various health problems, and I realised that my sedentary lifestyle wasn’t helping. I knew I needed to make a change if I wanted to feel better and prevent further issues in the future. So, I began incorporating simple exercises into my daily routine, focusing on improving my strength, flexibility, and overall fitness. It’s been a challenge, especially at the start, but I’m slowly building up my stamina and noticing positive changes. Taking this step has made me more mindful of my health, and I’m determined to continue on this path towards a healthier and more active life.

Disclosure: The FTC Disclosure Provision is a law that requires influencers to disclose when they are being paid to promote a product or service. So please know that if I'm not making money through affiliate links/sponsored content on the post you're currently reading, it's an oversight on my part and will be corrected soon. Read the full disclosure about all the legal stuff here.

Disclaimer: I am not a medical professional. The information provided on www.JoLinsdell.com does not, and is not intended to, constitute medical advice; instead, all information, content, and materials available on this site are for general informational purposes only.

You might also like: Easy Walking Workouts: A Simple and Effective Way to Stay Fit

Starting a fitness journey can feel overwhelming, especially if you’re new to exercise. But the good news is, you don’t need to jump straight into complicated routines or expensive gym equipment. In fact, some of the best exercises for beginners are incredibly simple but incredibly effective. 

Here are five exercises that can help you build strength, improve mobility, and get you feeling more confident with each workout. Let’s dive in!

1. Squats

This is my go-to favourite exercise. Squats are a brilliant way to strengthen your legs and core, and they don't require any equipment. Plus, they mimic the natural movement of sitting down and standing up, making them functional for everyday life.

How to do it:

• Stand with your feet shoulder-width apart and your toes pointing slightly outwards.

• Engage your core, keep your chest lifted, and slowly bend your knees to lower your body as if you're sitting down into a chair.

• Make sure your knees stay behind your toes and that your weight stays in your heels.

• Once your thighs are parallel to the floor (or as low as you feel comfortable), push through your heels to stand back up.

Pro tip: Try doing bodyweight squats until you feel confident with your form. If you find this easy, you can gradually add weight with dumbbells or a barbell. You can also do different types of squats to work different muscles e.g. the sumo squat targets the inner thighs more than regular squats. By widening your stance and turning your toes out, you put more emphasis on the adductors and glutes.

Give the The 30 Day Squat Challenge a try!

2. Push-Ups

I've got to honest with you, I hate doing these but push-ups are fantastic for strengthening the upper body, including your chest, arms, and shoulders. They also engage your core, so you’re getting a full-body workout every time you do them.

How to do it:

• Start by lying face down with your hands placed slightly wider than shoulder-width apart.

• Press through your palms and lift your body up, keeping your body in a straight line from your head to your heels.

• Lower yourself down slowly until your chest almost touches the floor, then push back up to the starting position.

Pro tip: If full push-ups feel challenging at first, drop to your knees for a modified version. Focus on maintaining a strong core and correct form.

3. Planks

The plank is a great exercise for building core strength, which is essential for good posture and overall stability. It works your abs, back, and shoulders, making it an excellent addition to any beginner workout routine.

How to do it:

• Start by lying face down on the floor and then raise yourself onto your toes and forearms.

• Keep your body in a straight line from head to toe, avoiding letting your hips sag or your back arch.

• Hold this position for as long as you can, aiming for 20 to 30 seconds to start.

Pro tip: Focus on engaging your core throughout the movement. If holding a plank for a long time is difficult, start with shorter intervals and gradually build up your time.

4. Lunges

Again, not one of my favourites but lunges are a fantastic way to strengthen your legs and improve balance. They target the quadriceps, hamstrings, and glutes, giving you toned legs and a stronger lower body.

How to do it:

• Stand tall with your feet hip-width apart.

• Take a step forward with one leg and lower your body until both knees are bent at 90-degree angles.

• Your back knee should hover just above the floor, and your front knee should stay aligned with your ankle.

• Push through your front foot to return to standing, then repeat on the other leg.

Pro tip: If lunges feel tricky, try doing them in place to avoid worrying about your balance. Once you're comfortable, you can add a walking lunge to increase the challenge.

5. Glute Bridges

Glute bridges are a brilliant exercise to target the glutes, hamstrings, and lower back muscles. They’re perfect for strengthening the posterior chain, which can improve posture and reduce back pain.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

• Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.

• Hold for a moment, then lower back down to the floor slowly.

Pro tip: To increase the intensity, try single-leg glute bridges by lifting one leg while performing the movement. This will challenge your core and glutes even more.

Final Thoughts

These five exercises are simple but effective and provide a great starting point for anyone new to fitness. Start with body-weight versions, focus on proper form, and listen to your body as you progress. Consistency is key, and with time, you'll find yourself getting stronger and more confident in your workouts.

Remember, fitness isn’t a race. Take it one step at a time, and celebrate your progress along the way! Happy exercising!

You might also like: Tips to Start Working Out: A Friendly Guide for Women Over 40 (or Anyone Just Getting Started) and these Fitness Tips for Beginners