How one scientist balances movement, family and work for longevity

Dr. Denise K. Daley getting movement into her workday

For many busy professionals with demanding jobs and families, finding time for movement can be challenging. However, for Dr. Denise K. Daley, who holds a PhD in biochemistry and plant and nutritional pharmacognosy, staying active has always been an important part of her daily routine. From a young age, Dr. Daley was captivated by how the human body and plants interact, which drove her passion for well-being through natural resources.

Throughout her life, Dr. Daley has found joy in movement. Whether it was playing table tennis, swimming, badminton or volleyball, she discovered early on that staying active helped her feel energized and focused. In her early 20s, physical activity came to her easily, but as life got busier, she realized she had to be intentional about making time for movement. Despite her responsibilities, she has never stopped finding ways to keep her body active.

A typical day for Dr. Daley starts around 5:30 a.m., with a few moments of meditation and a 15- to 20-minute workout. During her workday she ensures she incorporates movement – stretching, walking or doing quick exercises. Small moments of activity, she says, are essential for her physical health and mental clarity.

As a mom of three, balancing work and family is no easy feat, but Dr. Daley manages with a well-structured schedule and a lot of teamwork. “I keep a diary and plan out my day, so I know what to prioritize,” she says. Her family plays a crucial role in ensuring her days run smoothly. They help with meal prepping, cooking and even bedtime routines. “That teamwork is essential for keeping everything in balance.”

Despite spending long hours at her desk, Dr. Daley has found creative ways to stay active. “Squats are my favourite because they’re easy to do anywhere,” she says. If she’s between tasks or needs a break, she stands up, stretches, and does a few squats. For her, it’s about finding small opportunities to move, even while working at a desk.

Dr. Daley makes a conscious effort to keep her family active through outdoor adventures, including frequent trips to Peggy’s Cove, game nights and choosing activities that involve physical movement. These family rituals not only promote physical health but also help strengthen their bond as a family.

Dr. Daley also encourages her staff, mom circle and friends to adopt small healthy habits that can enhance their lives.

Her advice for busy professionals? Start small and be consistent. “Just 10 to 15 minutes a day of something you enjoy – dancing, walking or even stretching – can make a big difference,” she said. “By making movement a priority, you’ll feel more energized, focused and ready to take on anything.”

For Dr. Daley, it’s not just about physical activity; it’s about creating a lifestyle centred around movement for longevity, ensuring her body remains active, healthy and resilient as she navigates a busy life.