From Exhausted to Energized: Movement Strategies for Busy Educators

As the school year gears up and schedules fill with lesson planning, grading, and family commitments, many educators find their personal health falling by the wayside. But staying active doesn’t have to mean hours at the gym or intensive workout programs. In the latest episode of the Equipping ELLs podcast, Beth Vaucher shares how teachers can incorporate small, meaningful movement habits into their everyday lives—even during the most hectic seasons.

Beth opens the episode with an honest reflection: she’s not someone who naturally loves working out. But as a former athlete, she knows firsthand the mental clarity, stress relief, and focus that come from consistent movement. This episode is for anyone who wants to boost their physical and emotional well-being without making drastic changes or committing to something unsustainable.

Why Movement Matters for Educators

Research continues to support the powerful benefits of regular movement, especially for those in high-stress, people-centered professions like teaching. Even short bursts of activity can:

Increase endorphins
Improve cognitive function
Enhance sleep quality
Reduce classroom-related stress
Improve focus and emotional resilience

Beth highlights how these benefits directly impact an educator’s effectiveness and energy in the classroom.

10 Practical Fitness Habits for Busy Teachers

Start your day with a stretch: Gentle morning movement wakes up your body and improves circulation.
Take walk breaks: Replace phone-scrolling during breaks with 5-10 minute walks to refresh your mind.
Incorporate “movement snacks”: Quick exercises like squats or calf raises during downtime add up.
Use the stairs: Choose stairs over elevators to sneak in extra cardio and build strength.
Set a step goal: Track daily steps with a watch or app and challenge yourself to hit a target.
Schedule your workouts: Treat movement as an appointment you can’t cancel.
Find an accountability partner: A friend or colleague can help keep you on track.
Join an online challenge: 10-day or 30-day programs can provide structure and motivation.
Stretch while watching TV: Turn downtime into productive recovery time.
Celebrate wins: Track progress and take pride in every step forward, big or small.

Tools and Resources That Make It Easier

Beth shares some of her go-to resources, like YouTube fitness channel Nourish Move Love by Lindsay Baumgren. With free strength-training routines under 30 minutes, it’s a great place to start if you’re looking for something tough yet encouraging.

She also encourages experimenting with formats—try Zumba, yoga, or HIIT until you find something you enjoy. It’s all about what works for you and fits within your unique schedule and energy level.

Consistency Over Perfection

A core message throughout the episode is this: consistency trumps intensity. You don’t need to overhaul your lifestyle overnight. Small, daily habits are the most sustainable path to long-term health. And as Beth reminds us, even moving a little more today than yesterday is a win.

Whether you’re new to fitness or looking to reset your routine, this episode offers realistic, encouraging advice tailored for educators who give their all to others—but need help prioritizing themselves.

Resources:

Connect with Beth:

More about Equipping ELLs:

We all know that teaching isn’t easy, but it doesn’t have to be this hard. Equipping ELLs is a podcast for both ESL specialists and homeroom teachers who are looking for effective and engaging ways to support their English Language Learners without adding to their endless to-do list. Tune in each week to hear tips, strategies, and inspirational stories that will empower you to better reach your ELL students, equip them with life-long skills, and strengthen relationships with colleagues and parents.

Your host, Beth Vaucher, is the founder of Inspiring Young Learners. She is an ESL certified homeroom teacher with over 10 years of experience teaching in the US and internationally. Her background of M.Ed in ESL and Curriculum and Instruction combined with her experience has led her to develop a bestselling newcomer curriculum that has sold in over 90 countries around the globe. She brings a different perspective to teaching ELLs from her years teaching and living abroad and working with ELLs from around the world. You will walk away from each episode with the ideas and tools you need to transform your experience as a teacher and cultivate a thriving and welcoming environment for your ELL students.