London Woke Me Up: Are We Fit Enough for the Life We Live?

London was a blast.
The culture, the energy, the food, the endless things to see and do. But honestly? I left absolutely exhausted.

 

It wasn’t the nightlife or the packed itinerary that wore me down  it was the everyday movement.

Walking to the Tube. Climbing endless stairs. Standing on packed platforms. Navigating crowds.
It made me realise: people who live in cities like London don’t just need good time management  they need stamina. You need to be fit just to function.

And that got me thinking…

 

 

How Do Busy People Stay Fit?

We always talk about "finding time" to work out. But in places like London, or in any fast-paced lifestyle, time isn’t the only issue energy is.
The question becomes: What do we have to give up to get the balance right?

If you’re commuting, juggling work, kids, errands, and a social life when do you move your body intentionally? And how can you stay consistent when you’re already exhausted by the day-to-day?

The truth? There’s no perfect formula. But there is a mindset shift.

 

 The World Health Organization (WHO) recommends adults get at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous activity.

That breaks down to just 22 minutes per day — yet studies show over 1 in 4 adults worldwide don’t meet that baseline.

 A 2022 UK survey found that more than 60% of adults feel they’re "too busy" to exercise regularly.

Even in high-activity cities like London, much of that movement is incidental (steps, stairs, commuting), but not always enough to improve cardiovascular fitness or build strength.

5 Simple Fitness Shifts for a Busy Life

If you’re feeling overwhelmed, you're not alone. But the good news is, it’s not about doing more it’s about doing things differently.

1. Reframe Movement as Self-Respect

Don’t treat workouts like a chore  treat them like a daily act of care. You show up for everyone else; this is how you show up for you.

2. Stack Your Habits

Link movement to something you’re already doing. Zoom call? Walk while you talk. Kids at football practice? Use that hour to train. Waiting for dinner to cook? Squats and stretches.

3. Use Your Environment

Turn cities into gyms. Walk or cycle part of your commute. Take the stairs. Carry your own bags. These things count.

4. Focus on the Big 3

If you're short on time, aim for:

• 1x strength training session
• 1x cardio (brisk walk, jog, cycle)
• 1x mobility/stretching
  That’s just 3 intentional sessions per week to build a strong foundation.

5. Mindset Is Everything

You don’t need to be perfect —you need to be persistent. You don’t need a fancy plan — you need to care enough to start.

Do It for Yourself

A fitness coach (like me) can give you all the tips in the world. But real, lasting change starts with you deciding that your health is a non-negotiable.

As I said in my last post:

Do it for yourself.
Because no one else will.

 

 

The world won’t stop spinning, and your calendar won’t magically clear.
But if London taught me anything, it’s that we can either let the pace of life wear us down or train for it.

Which one will you choose?