9 Signs You Might Need to Move More (And What to Do About It)

et’s face it—life gets busy. Work, family, stress… sometimes, exercise takes a back seat for weeks (or months). But your body has a sneaky way of waving red flags when it’s craving movement.

As personal trainers at Studio ME Fitness, we’ve seen it all. And we’re here to tell you: you don’t need to train like an athlete or spend hours in the gym—but your body does need some consistent movement to feel its best.

Here are 9 signs your body’s telling you it’s time to get back into a fitness routine—especially if you’re over 35 and trying to keep up with the demands of real life.

Rochelle moving her body.

1. You’re always tired—even after a full night’s sleep

Exercise gets rid of pent-up energy and relieves stress and other negative emotions, setting you up for a good night's sleep. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. What’s more, exercise may reduce your risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome. If your sleep is poor it may be time to start moving your body more!

2. Your joints feel stiff and achy

Your body needs to move to function as it should. A sedentary lifestyle is bad for your joints and muscles. Stiff, tight areas of your body will benefit from exercise. Weak, inadequate muscles can also cause pain. Are you sitting more in your at home work set-up? Watching more Netflix than usual? Have you seen an increase in lower back pain? Start moving! Give this mobility workout a try! I promise you will feel better!

3. You get winded walking up the stairs

Walking up the stairs and getting winded? Getting off the floor making you winded? If you find yourself out of breath during non-demanding, everyday activities, you are probably out of shape. Your cardiovascular system needs some work and you need to start slow to keep at it and get results. If you go too hard, you’ll burn out and hate it. Get help from a personal trainer! You can book a call for a free consult.

4. Your mood is all over the place

While downbeat feelings are a part of life and can have many different causes (like a pandemic or being socially isolated), insufficient exercise can certainly be a source. Working out is a key part of finding happiness. Exercise triggers the natural release of endorphins, the brain chemicals connected to positive emotions.

5. You’re gaining weight (and not sure why)

High stress levels and unhealthy, sedentary habits are closely connected. Working out is a natural stress reliever and mood booster. Again, exercise directly results in the release of chemicals such as dopamine that cause feelings of calm and happiness. You have to find the balance though because too much high intensity exercise can have the opposite effect. Book a FREE tour with us to figure out what’s the right path for you.

 6. You get sick a lot.

Working out provides a major boost to your body's immune system, thereby reducing your chances of falling ill. Exercise triggers the release of millions of pathogen fighting immune cells into the bloodstream. Exercise also reduces inflammation in the body, which further enhances the immune system.

7. You’ve lost strength or muscle tone

Getting moving can get you digestive tract moving as well. Exercise promotes healthy bowel movements by directing blood flow to organs, stimulating your intestinal muscles to contract. Working out also relieves stress, which can relieve constipation.

8. You don’t feel confident in your body

Confidence isn’t about a six-pack. It’s about feeling strong, capable, and like your body’s working with you—not against you.

9. You keep telling yourself “I’ll start next week”

Sound familiar? If you’ve been putting off taking care of yourself, this is your sign.

You Don’t Have to Do It Alone

At Studio ME Fitness, we specialize in helping real people—especially busy adults over 35—get back into a routine that feels good, gets results, and actually fits into your life.

Our personal training and small group coaching is:

• Beginner-friendly

• Strength-focused

• Flexible for your schedule

• Built around YOU and your goals

Ready to Get Moving (and Feel Like Yourself Again)?

It’s not about doing more—it’s about doing what matters.

👉 Click here to book your FREE 60-minute consultation

We’ll talk through your goals, your current challenges, and map out a plan that helps you move better, feel better, and show up stronger—starting now.