What’s holding women back from getting active this winter?
Less than one in four women hit the recommended weekly exercise guidance – why? We asked women’s personal trainer and founder of LDN MUMS FITNESS, Sarah Campus
Women’s participation in sport has a fascinating, if not chequered, past.
Much progress has been made since the ban on women playing football was lifted in 1971, which seems hard to comprehend given the success of the England women’s team 50 years on.
Even further still from the attempted physical removal of Kathrine Switzer from the Boston marathon in 1967. In 2024, some 12,500 women took part.
Thankfully, there can be no doubt the tide has turned on not just women’s participation in sport but the amount of women who are now taking part in physical activity on a daily basis.
But despite this U-turn of encouragement to get women active, there’s still a participation gap.
Obligation not restoration
Just 4% of women in the UK are participating in group sports1 and, more worryingly, less than one in four women are getting their 150 minutes of NHS-recommended weekly exercise, a landmark study by Vitality found.
So, what’s the gap here? How is it that women’s sport is getting more airtime than ever before, but so few women are getting active?
“Women often face unique barriers to physical activity, including lack of time, caring responsibilities, social expectations and self-doubt,” says LDN MUMS FITNESS founder and women’s personal trainer, Sarah Campus (pictured below).
Vitality’s report cited time constraints and demanding work schedules as the primary reason women under the age of 50 struggle to stay active.
Meanwhile, childcare responsibilities are stopping more than 80% of women getting active.
And that’s not all – a primary barrier for women’s inactivity is the guilt they feel for taking time for themselves, along with lower down on the list of their responsibilities, which compete with the likes of family life, friendships, rest and their mental health.
Sadly, exercise is becoming ‘another obligation’ on the to-do list.
“However, with the right strategies, these challenges can be overcome,” says Campus.
Below are her five suggestions.
1. Address time constraints
- Choose efficient workouts: high-intensity interval training (HIIT) and bodyweight exercises deliver great results in less time.
- Include the family: take active family outings, do yoga together, or go for walks after dinner.
- Use active commutes: walk, bike, or park farther away when running chores.
- Involve the kids: Play active games, go for pram walks, or try kid-friendly workouts.
- Swap responsibilities: share caring with a partner, family member, or friend to free up time.
- Choose flexible options: look for gyms with childcare or do short, flexible workouts at home.
- Focus on Joy: choose activities you genuinely enjoy, like dancing, hiking, or swimming.
- Reframe ‘exercise’: think of it as self-care or “me time” instead of a chore.
- Celebrate progress: recognise small wins, like improved energy or better sleep, to stay motivated.
- Adapt to your needs: post-pregnancy, menopause, or other changes may require modified routines.
- Seek role models: connect with women who’ve navigated similar challenges for inspiration.
- Exercise for energy: start with gentle activities like stretching or walking, which can actually boost energy levels.
- Choose the right time: identify when you feel most energetic during the day and schedule activity then.
- Fuel properly: maintain a balanced diet and stay hydrated to support energy levels.
Campus adds: “By tackling these barriers one step at a time, women can create sustainable routines and enjoy the many benefits of an active lifestyle.”
What are the benefits women will see?
The power of physical activity is boundless – across our mental and physical health, it’s something that can help protect us from so many preventable diseases.
For example, insufficient physical activity contributes to 9% of all preventable heart disease deaths in the UK.
Meanwhile, Vitality’s own research found that among both men and women is they sustain a habit of walking 10,000 steps three times a week, they can reduce their risk of type-2 diabetes by 41%.
On top of that, they will also cut their risk of stage four cancer by 36%. Of course, not all diseases are preventable, with genetics and other factors playing a role in a diagnosis.
That being said, staying active will also help during recovery and rehabilitation if you do become ill, whether that be during and after cancer treatment or an operation.
“Staying active is essential for everyone, but it’s particularly important for women because of the unique physical, mental and hormonal health benefits it provides,” says Campus.
“Women who stay active are more likely to live longer and enjoy a higher quality of life, with fewer mobility issues as they age.”
How can women stay active this winter?
Vitality actively encourages with its Vitality Programme is small incremental changes that can make a big difference to your life.
Something Campus says is a great way to ensure that you can stay active throughout winter and beyond.
“Habit stacking is a great way to encourage more active behaviour”
Sarah Campus, LDN MUMS FITNESS founder
“Go on a walk and take a phone call, take the kids to the park and some bodyweight exercises like squats and lunges. Don’t be afraid to be creative with what you have.”
A major part of encouraging more physical activity is to reframe how we see exercise. Use fitness as your time to recharge and boost your energy, says Campus.
“Or combine relaxation with fitness. A quick yoga session before bed can really help your mind to unwind.”
[1] Vitality Women in Sport Research, 2024
Related: 5 ways to adopt a healthy habit that actually sticks
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At Vitality, we encourage our members to make small positive lifestyle choices that make a big impact. That’s why we offer partner benefits and rewards through the Vitality Programme.
Find out more by downloading the Vitality app or visit vitality.co.uk.
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