Ashlee Williams, MD (Host): You don't need a gym membership, an hour of free time, or a perfect workout routine to get enough exercise. Some of the easiest ways to move more can take just a few minutes, and you can do them almost anywhere.

Welcome to the Healthier You Podcast. I'm Dr. Ashlee Williams. And today, I'm joined by Dr. Vernesha Montgomery, a board-certified family medicine physician here at Kaiser Permanente and the new host of our Healthier You Podcast.

Vernesha Montgomery, MD: Yes, Dr. Williams, I am so excited. I have big shoes to fill, but I'm very, very excited. And this topic is extremely important to me as a licensed Zumba instructor and also as a certified AFAA and ACE fitness coach.

Host: Wow. Yes. So, you are a Zumba instructor on top of everything else that you do as a mom and a physician. We're just going to talk about a few simple, realistic ways to fit more movement into your day without stepping foot in a gym. So for someone who doesn't exercise regularly, where should they start? Do you really need to set aside a big chunk of time to exercise?

Vernesha Montgomery, MD: Dr. Williams, that's a great question, because, like, one of the biggest misconceptions is that exercise only counts if you spend 30 minutes to an hour, you know, doing a formal workout. But you don't necessarily need a gym, right? Gym memberships can sometimes be expensive, right? And so special equipment is not always needed.

I like to think of these exercises as exercise snacks, short bursts of movement that you can work into your normal day. For example, instead of taking the elevator, try and take the stairs. If you're on a phone call, take a moment, walk around, continue your phone call. If you're watching your favorite television show and it has commercials, those commercial breaks are a great opportunity to stand up, stretch, maybe do some body weight exercises, and then sit back down and enjoy your show.

Or a few other things you can do, maybe a few jumping jacks or simple movements even when you have a spare moment. And it's like these small periods of movements, it may not feel like a workout. But over time and during the course of a day, they add up. The goal is to make movement part of your daily routine rather than something that requires a major commitment.

And Dr. Williams, I like to tell my patients at Kaiser Permanente that consistency is really the key. So, staying active means not committing to long workouts every day, but short periods of movement that are done regularly can support your long-term overall health.

Host: I love thinking of it like snacks and just incorporating it into the day. So, thank you for all those little tips on how we can just incorporate these exercises into our everyday routine. Do you need weights, though? Do you need weights or equipment to build strength, especially as you get older?

Vernesha Montgomery, MD: So, another great question, Dr. Williams. So no, you don't necessarily need weights. You can actually use your own body weight, and you can do things like I mentioned before, like squats or lunges. You know, for the upper body, you can use things around the house. For example, and for those of you who are on video, you'll see that I'm holding a can of beans. A can of beans is 16 ounces, and 16 ounces equals a pound. So for your upper body, you can use a can of beans like I'm holding in my hand, or how about your standard 16-ounce water bottle? So, you use it for weights, and when you're done, take a sip of water. And so, we can use the things that we have to get good, good benefit.

Another really, really easy and another inexpensive and portable option, especially if you're traveling, is a resistance band. They fold up nice and easy. You can put them in your carry-on. You can put them in your purse or your suitcase.

But one thing to note, Dr. Williams, is as we age, we want to maintain our muscles. Muscles really support our bones and our overall physical function. And this is especially important for women. We are at a greater risk of osteoporosis as we age. So, it's important that we build the muscles around our bones to support our overall function. But just remember, you don't have to lift heavy weights or even have a home gym to incorporate resistance exercises into your daily routine.

Host: These were all great tips. So, you mentioned traveling. What about people who are traveling or they're on vacation or their normal routine is interrupted? What tips do you have for that?

Vernesha Montgomery, MD: You don't always have to use a hotel gym. You can do some very small things that will create a very large impact. Walking is an easy option. Explore the area that you're visiting while you're on foot and when it's practical and safe. You can even pack a resistance band. If you're watching by video, you'll see that this small resistance band can be folded nicely into your carry-on luggage or even into your purse.

You can also do simple body weight movements like squats or lunges, even jumping jacks in your hotel room make an impact. Stretching is always very important, as a mind and body exercise. So of course, you don't need a hotel gym to stay active.

Now, you have to think smart. If you're in a very hot and humid location, maybe take an opportunity to take a walk before the sun rises or take a walk when the sun sets. The goal isn't to recreate your, like, normal workout perfectly while you're away, but instead think about how you can keep your body moving consistently, even if the activity looks different from your normal routine.

Host: Can you tell us the secret on how to make exercise part of our daily routine instead of something that we just keep putting off?

Vernesha Montgomery, MD: So the biggest thing is to plan ahead and make movement part of your routine. Try not to fall into the mindset that if you can't do a full workout, there's no point in doing anything. Instead, commit to moving a little bit every day. Remember, exercise snacks matter.

Think about where exercise snacks can naturally fit into your schedule. So, a few stretches when you wake up. Again, walking during a phone call. Take the stairs or park farther away from the entrance of the grocery store. Take a short walk after a meal. Maybe a few squats or lunges while you're at home. And really, the goal is just set realistic expectations. If you start with something manageable, you're more likely to stick with it.

And remember, consistency matters more than trying to do a perfect workout every day. No one is perfect. It can also help if you choose activities that you really, really enjoy. For me, it's dancing, it's Zumba, it's cardio fitness. But for you, it could be sitting down, doing some bicep curls with your water bottles or with your can of beans. The goal is to make movement a regular part of your life at home, at work, while traveling, and everywhere in between

Host: I love that. Thank you, Dr. Montgomery, for all of this great information. I know that the podcast is going to be in excellent hands with you as the host. You know, and I also think a lot of us can relate to feeling like we don't have enough time to exercise. But I really love the idea of thinking about smaller movements, so snacks, as you called it because it really makes it feel more manageable. So, here's a few takeaways for our audience.

One, you don't need a gym or a long workout to be more active. Short exercise snacks throughout the day can add up over time.

Two, look for everyday opportunities to move, whether that means taking the stairs, walking during a phone call, stretching while watching TV, or even just taking a short walk.

Three, you can build a strength routine without expensive equipment by using your own body weight or a can of beans or a resistance band, or even other household items like a water bottle. Don't let travel or a busy schedule completely derail your activity. Find simple ways to keep moving wherever you are.

The key to getting more exercise is consistency, not perfection. So, find small activities you enjoy and make movement part of your everyday routine.

For more expert insights, visit kp.org/doctor and explore more episodes of Healthier You wherever you get your podcast. If you enjoyed this episode, please be sure to share with others and leave a comment with suggestions of topics for next episode. From all of us at Kaiser Permanente, be well.