Why Daily Movement Matters for Women Over 40

I got a new toy recently – a Garmin watch.

For the past couple of years, I've been an Apple Watch girl and genuinely loved it. It tracked my workouts, counted my steps, and helped keep movement front of mind.

So why the change?

Partly because I wanted a few extra fitness features, but mostly because the battery life was becoming a real frustration. Having to charge it every day wasn't ideal.

But getting a new watch got me thinking about something I discuss with clients all the time.

Do you actually need a smart watch to improve your health?

The answer is no, but they can be really helpful.

Smart Watches Are Not Perfect

One thing worth mentioning is that smart watches aren't always accurate.

The number of calories burned is probably the best example. Different devices can give very different estimates for the same activity.

Sleep tracking, recovery scores, and even heart rate measurements can vary too.

That's why I encourage people not to become obsessed with the numbers.

Instead, use the information as a guide.

For me, the biggest benefit isn't the data itself.

It's the accountability.

My watch reminds me to move, helps me track my workouts, and gives me a quick snapshot of how active I've been throughout the day.

Sometimes that's all the nudge I need to get up from my desk and go for a walk.

Exercise Isn't Just What Happens at the Gym

When most people think about exercise, they think about gym workouts, running, swimming, or fitness classes. Those things are fantastic. But they aren't the whole picture.

Movement also includes:

• Taking the stairs

• Walking the dog

• Parking further away from the supermarket

• Going for a short walk at lunchtime

• Doing a few jobs around the house

• Getting up regularly from your desk

These small pockets of movement throughout the day add up.

In fact, many of us spend far more time sitting than our bodies were designed for.

Moving more doesn't have to mean training harder. Sometimes it simply means sitting less.

Where Most of My Clients Start

A lot of the women I work with come to me starting from a very low base exercise wise.

They're often juggling careers, children, ageing parents, households, and everything else life throws at them.

The goal isn't to suddenly jump into six workouts a week.

Instead, we look at:

• How much time they realistically have available

• What types of movement they enjoy

• What is accessible and practical

• What they feel confident doing right now

Then we set some small, achievable goals.

One client I'm currently working with is focusing on completing two 10-minute strength training sessions at home each week.

That's it.

Another client is simply working on increasing her daily step count by 10%.

Both goals are contributing to their health and both are moving those women in the right direction. You can find out more info on

Why Exercise Matters So Much

If I could recommend one thing that almost everyone should prioritise for their long-term health, it would be regular physical activity.

Exercise helps:

• Reduce the risk of type 2 diabetes

• Improve heart health

• Support healthy blood pressure

• Maintain muscle mass as we age

• Improve bone health

• Support weight management

• Improve sleep

• Reduce stress

• Boost mood and energy levels

In fact, regular physical activity is one of the most powerful tools we have for preventing lifestyle-related disease. Obviously nutrition is also important and you can read one of my previous blogs discussing whether diet or exercise is more important.

The good news? You don't need to be an athlete to benefit.

Every walk, every strength session, every extra step counts.

So whether you use a Garmin, an Apple Watch, a step counter, or nothing at all, remember that the best form of exercise is the one you can do consistently.

Because every bit of movement you do today is an investment in your future health.