The One Percent Rule That Could Change Your Life
Why making time for movement isn’t about finding more hours. It’s about choosing what matters most.
First off, thank you for reading. Your support means the world to me and keeps me going. Small favor to ask before you read on. Writing a book was a labor of love, and now I'm learning that reviews are a huge part of helping it find its audience. If you've read Move, Thrive, and Come Alive or any of my other writing and feel comfortable sharing your thoughts, I'd be grateful for a quick review. It helps more than you know! Let’s keep spreading the mission and continue to empower people to live active, healthy, and happy lives!
Ok now onto the one percent rule…
One of the most common reasons people give for not exercising is simple:
“I don’t have time.”
I understand it. Life is busy. Work. Family. Kids. Commutes. Meetings. Travel. Errands. The list never seems to end.
But every once in a while, it’s worth stepping back and looking at the numbers.
There are 1,440 minutes in a day. That’s 10,080 minutes every week.
The CDC recommends 150 minutes of moderate physical activity each week. That’s about 30 minutes a day, five days a week.
Do the math, and it comes out to roughly 1% of your entire week. One percent.
That simple calculation completely changed the way I think about movement.
When you frame it this way, it becomes clear that we don’t have a time problem. What we really have is a priority problem.
Which is sad because most people know movement is good for them. Yet we’re facing a movement crisis.
Only about 1 in 4 American adults meets the minimum physical activity guidelines. It’s not because people don’t care about their health, but because modern life quietly crowds movement out.
Our calendars fill up. Our attention gets pulled in every direction. Hours disappear into email, Slack, social media, streaming services, and endless scrolling.
Many of those activities happen almost automatically, while movement often requires intention.
So here’s a question that’s worth asking yourself: Where do your minutes actually go?
If you tracked every minute for a week, would your schedule reflect what you say you value?
For most of us, there are opportunities hiding in plain sight.
A walk instead of another scroll.
Taking the stairs instead of the elevator.
Standing during a meeting.
Parking farther away.
Walking after dinner.
Taking a phone call outside.
None of these replace structured exercise. They complement it. Which is a very important distinction.
One of the biggest misconceptions in health is that movement only “counts” when you’re in gym clothes or following a workout program.
Movement is much bigger than exercise. Exercise is something you schedule. Movement is something you weave into your life.
Stand more. Sit less. Walk more. Carry groceries. Play with your kids. Ride your bike. Garden. Dance in your kitchen. Take the scenic route.
These moments matter because our bodies were designed to move throughout the day, not just for an hour before or after work.
When movement stops, our bodies begin to lose capacity.
Muscles weaken. Metabolism slows. Cardiovascular fitness declines. Mood and energy often follow.
I’ve said this before, and I’ll say it again. Movement isn’t simply something we do. It’s something we need.
The beautiful part is that movement gives back far more than it asks for.
It improves mood. Sharpens focus. Builds resilience. Reduces the risk of chronic disease. Increases energy. Helps us show up better for our work, our families, and ourselves.
It pays dividends in nearly every area of life. So maybe the conversation needs to change.
Instead of saying, “I don’t have time.” Try asking, “How am I choosing to spend my time?”
That subtle shift puts the decision back where it belongs. With you.
None of this is about guilt. It’s about awareness. Being more aware creates more agency. And that agency can lead to change.
Your Move
This week, try one simple experiment:
Audit where your time goes for one day.
Find one opportunity to add 10 to 15 minutes of movement (1,000 extra steps reduces your risk of dying by any cause by 12%).
Repeat it until it becomes part of your routine.
Remember: movement doesn’t have to mean the gym. Look for ways to build it into the ordinary moments of your day.
One percent of your week (which is the minimum). That’s all we’re talking about.
And it might be one of the highest-return investments you ever make.
If you don’t make time for movement now, you may eventually be forced to make time for illness later.
The choice isn’t about finding more time. It’s about deciding what deserves it.