Fitness
Kate Middleton’s diet and workout routine is surprisingly normal
As a mother of three and one of the most recognised (and judging by her diary, busiest) women in the world, it must be pretty tough for Kate Middleton, Princess of Wales, to find the time and place to work out – but she surely does.
It’s widely known that the Princess is naturally very athletic and a big fan of spending time in the great outdoors – something she’s discussed during interviews previously – and given her senior royal status, you might expect that she eats pretty darn well too (and you would be correct).
Of course, there should never be a ‘one size fits all’ approach when it comes to health – your workouts and diet should be fitting with your lifestyle, and what you want to achieve on your fitness journey. Whether that’s improving your general health, sculpting muscle, (safe and sensible) weight loss, or boosting your mental health, it’s important to note that first and foremost: you are perfect as you are. Health and happiness = everything.
But seeing as we’re all individual humans, it can still be interesting (and let’s be honest, we’re just nosey) to learn more about how other people (royalty included) eat and exercise.
So, with that in mind, and while in search of inspiration, we set out to uncover as much as we could about how Kate Middleton moves her body and the diet she opts for:
What is Kate Middleton’s exercise regime like?
She fits exercise in around her busy schedule
Kate has admitted in the past to having a competitive streak in her – something it appears she’s passed on to her three children; George, 10, Charlotte, eight, and Louis, five, too. If you didn’t already know, Kate is a patron of the Rugby Football League (as of February 2022) and when chatting to the England Rugby team, she let everyone in on the fun way she keeps fit with her kids in tow – and it’s probably not what you’d imagine.
The Princess revealed that she likes to join in with her royal offspring when jumping on their trampoline, sometimes before the school run. Yes, Kate! “It’s running around after the children… Whenever I can squeeze in exercise, I do. Even jumping on the trampoline with my children before school.”
However, while one would assume trampolining at home is a low-risk activity, Kate has found herself in some scrapes thanks to the sport. During a recent official visit to HMP High Down in Surrey, she sported a minor hand injury, which Kensington Palace confirmed was down to her trampolining antics.
BRB, just buying a trampoline…
She hits the gym… hard
Apologies in advance to anyone hoping to catch a glimpse of the princess in their local PureGym, as it’s reported that while Kate is a fan of a gym sesh, she prefers to head to the swanky Harbour Club in Chelsea (where her mother-in-law, Princess Diana, was also a member).
Granted, as she’s royalty it makes sense Kate would opt for the more high-end facilities, but we’re sorry to say that our budgets most definitely won’t stretch to cover those membership fees. Our eyes are literally watering looking at the figures right now, as it’s said to cost £1,555 to register and then £325 every month thereafter. Eek!
Yep, we’ll very much be sticking to the £15.99 a month option thank you very much.
Kate has more than one location available when it comes to her gym pickings too – apparently, there’s also a gym handily located in Kensington Palace should she not wish to stray too far from home.
An anonymous source once told Daily Mail, “Kate takes her toned physiques exceptionally seriously. The Princess is reportedly also a fan of CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer.”
Tennis
Not only is the princess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself. Hey, she must be good, as she even once teamed up for a game alongside champion Emma Raducanu. Good job she has her own court at Anmer Hall then, which it’s reported she frequents daily with her children when they’re staying in their Norfolk residence.
A royal insider said in 2021, “Once their school work has been dealt with satisfactorily, both George and Charlotte enjoy tennis lessons on their green court. Kate plays almost daily with the children and they like their practice sessions with her.”
Walking
The Waleses often discuss the importance of spending time in nature as a family, which means William and Kate are big fans of taking long walks together, along with their three children. Gotta get those steps in!
Running
From an early age (it’s reported that Kate was a fan of cross country at school) both Kate and her sister, Pippa Middleton have enjoyed running, something that no doubt helps her to stay fit and healthy. It’s a perfect solo/group sport for getting a nice cardio hit in too.
Up for giving it a go? See our pick of some of the best running shoes – and make sure you’ve got a killer playlist sorted too…
Skiing
Even on holiday, Kate is keen to stay active – she and Prince William have been on multiple skiing trips together over the years, with the princess thought to be a very competent skier.
In fact, the Waleses made their public debut as a couple on a ski trip in Klosters, Switzerland, all the way back in April 2004.
What is Kate Middleton’s diet like?
Smoothies
According to previous reports, Kate likes to start her day with a vitamin hit by indulging in a whizzed-up smoothie. Yum!
“She drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, romaine, cilantro and blueberries,” a source once told the Daily Mail.
Home cooking
Plenty of reports have also praised Kate for being somewhat of a whizz in the kitchen. Apparently, some of her go-to recipes include soups, curries and roast chicken (meaning the Waleses likely avoid ready meals that can often contain a lot of salt or saturated fat).
“In the evenings she indulges her hobby of cooking William’s favourite supper, roast chicken,” says a report from Vanity Fair.
It’s not just savoury dishes Kate is well-versed in either, sources say she is also a pretty mean baker. She even let slip that her youngest, Prince Louis, is a big fan of Mary Berry, having seen her face around the home on Kate’s very own recipe books.
Whilst appearing on Mary’s A Berry Royal Christmas a few years back, Kate admitted, “I love making [birthday] cakes. It’s become a bit of a tradition that I stay up ’til midnight with ridiculous amounts of cake mix and icing and I make far too much. But I love it.”
See, she’s just like the rest of us!
Sushi
Known to be one of the healthier options to grab while on the go or eating out, sushi is a big hit with both Kate and Prince William.
In fact, when the royal couple took a visit to Japan House London back in 2021 to meet chef Shimizu Akira, they sampled some of his specialities, including a salmon sashimi. While telling the executive chef that he and Kate loved sushi, he said: “Very impressive. Thank you very much. We might have to come down here for lunch when no one else is in.”
Well, that’s that then. From trampolining and skiing to plenty of roast chicken and smoothies, you’re now fully equipped to live your very best K-Mid life. You’re welcs…
The World Health Organization says the average adult is supposed to get 60 minutes of moderate to vigorous activity five days a week, which sounds somewhat doable until it’s 9 p.m., your kids are finally in bed, and you just want to fall onto the couch and dissociate. But more and more people online are talking about “movement snacks” — little bite-sized amounts of exercise you can do throughout your day to meet your 60-minute goal without having to make special time for one big workout. Because yes, we all want to be our healthiest, but sometimes a HIIT class at the gym is just not in the schedule.
We asked personal trainers and fitness coaches for their favorite movement snacks you can do in the office, around the house, and on busy weekends when everyone’s home.
How much exercise is a person really supposed to get?
While the WHO recommends 60 minutes a day, the CDC is a little more lax, recommending at least 150 minutes of moderate-intensity physical activity a week, or about 30 minutes a day, five days a week. While it may feel like you’re the only one struggling to fit a workout into your daily routine, you’re far from alone. In fact, it’s always been hard for most Americans. So, while movement snacks may be a cute new term we’re all hearing for the first time, fitness pros have been promoting bite-sized exercise forever.
“I work with busy professionals, so I’ve been integrating micro workouts of two to 10 minutes into my clients’ lifestyles for almost 20 years,” says Andrea Marcellus, certified personal trainer and CEO of AND/life.
The most important thing for your health isn’t getting all your daily movement done in one big, perfectly curated workout — it’s about being consistent, Marcellus says. Movement snacks can help you stay consistent because you don’t have to budget a big chunk of time; instead, you can fit something simple into your day when you have three minutes to spare. Hell, you don’t even have to change clothes or go anywhere.
“Most people think movement only counts if it’s a workout. That mindset is what keeps people sedentary. In reality, your body doesn’t care if steps come from a hike, a gym session, or pacing when you’re on a call,” says Lindy Royer, physical therapist and balanced body educator. “This is where you win the game — by stacking movement into things you’re already doing.”
Movement Snacks To Try Throughout Your Day
- Set an alarm on your phone to chime every hour — that’s what women’s fitness coach Allison Kalsched tells her clients. When it goes off, stand up and do 10 bodyweight squats. Then go back to work. When you get tired of squats, mix in walking lunges, push-ups (it’s fine if they’re modified!), or dead bugs. Throw on 30 seconds of jumping jacks or high knees for bone-building benefits, which is important for women in menopause, she adds.
- Take a micro walk. “Five minutes or 500 steps is my absolute favorite,” says Dr. Milica McDowell, doctor of physical therapy, author of the forthcoming book Walk, and exercise physiologist at US Physical Therapy. “It changes mood, lowers blood pressure, boosts mental clarity, and can help you get your cumulative steps in.”
- Dance to your new favorite song with your kids or all by yourself. “Dance party was big with my kids after dinner,” Marcellus says. “It takes four to 10 mins and helps kids burn off dinner energy, while also giving parents a metabolic boost.”
- Stop and do 60 reps of any full-body exercise, like squats, lunges, or jumping jacks — this usually takes about two minutes, no matter which one you choose, Marcellus says. Or, hold a plank for one to two minutes.
- Pair walking with habits that already exist to get your steps in, like marching in place while brushing your teeth or doing a lap inside the house while your food is in the microwave. “This means you’re not adding time — you are upgrading your time,” says Royer.
- Count your housework. Sweeping, mopping, vacuuming, general domestic labor — these things totally contribute to your total exercise time each day, says Royer.
- If you go up or down the stairs at home, just… do it two or three times. That little extra here and there adds up, according to Royer.
The best advice is to focus not on “how can I move right now?” but “how can I do something that isn’t sitting right now?” Royer says. “The real truth that most people ignore is that sedentary time is the real enemy, not a lack of workouts. Focus on breaking up your sitting time. Build in frequent movement snacks. You’re not looking for perfection, just something more than nothing. You don’t need more time; you actually just need more conscious efforts to move.”
Fitness
At 66, Judy Murray swapped skipping for rebounding – here’s why it’s so effective for midlife women
A household name synonymous with tennis, Judy Murray has branched out in recent years when it comes to fitness. While the coach and former player still frequents the court – it’s integral to her day job, after all – she has incorporated several other activities into her routine, including one you might be unfamiliar with: rebounding.
Rebounding
In an interview with The Times, Judy explained that while skipping had been part of her tennis routine for years, she’d decided to replace it with rebounding – jumping on a trampoline – due to the impact skipping started to have on her joints and legs. And she’s onto something – a NASA study found rebounding to be up to 68% more effective at working the muscles and joints than treadmill running – something scientists call mechanical loading, which is crucial for bone, muscle and tendon health.
It doesn’t have to be expensive, either. Judy told The Times that she had bought a mini trampoline for £24.99 and that she used it in one-minute bursts.
‘Rebounding can be a smart swap for women in midlife, particularly if high-impact skipping or plyometric training has started to feel unforgiving on the joints,’ says personal trainer Michael Baah. ‘As oestrogen declines during perimenopause and menopause, we typically see reductions in bone mineral density, muscle mass and tendon elasticity,’ he explains. ‘High-impact ground reaction forces from traditional skipping can be effective for bone health, but they also place substantial load through the knees, hips and Achilles.’ Rebounding, on the other hand, ‘absorbs some of the ground reaction force, reducing peak stress through the joints, while still stimulating muscle activation in the calves, glutes and core.’
It shouldn’t replace strength training, adds Baah, which ‘remains the most effective intervention for combatting age-related sarcopenia and maintaining metabolic health,’ but it’s an incredibly valuable conditioning tool ‘for women who want to protect their joints while maintaining cardiovascular fitness.’
Below, we also look at the other workouts Judy has turned to in recent years to stay strong and active while protecting her joints – and why you should try them, too.
She swims
‘As I get older I have found a lot of things I enjoyed doing really impact my knees and hips, but a lot of things I can do in water…I also realise I have five grandchildren now. I want to be able to run after them and pick them up and put them down with relative ease,’ Judy told The Times. ‘I have a whole routine I do in the swimming pool and there is no impact in the water. It is a better way to do some of the things I used to do.’
Indeed, not only does swimming protect your joints, but it’s also effective for cardio fitness. ‘The biggest advantage of swimming is that it is low impact. The buoyancy of water significantly reduces joint loading, making it an excellent option for people with joint pain or who have a lower tolerance to impact,’ personal trainer and nutritionist Georgia Garlick previously told WH. ‘It is a true full-body exercise, involving the upper body, trunk, hips and legs simultaneously.’ On average, she added that moderate swimming burns 500-700 kcal per hour – typically more than moderate cycling.
She has started playing golf
Judy has also discussed how participating in Strictly Come Dancing back in 2014 instilled in her a desire to continue challenging herself and trying new things – no matter her age. In that vein, ahead of her 65th birthday, she told HELLO!, that she had taken up golf. ‘I’m addicted to it, it is so incredibly relaxing,’ she said. ‘It gets me out in the fresh air and away from my phone and because it’s not as physically demanding as running around a tennis court, it suits me now that my arms aren’t as strong as they once were.
‘As we get older it’s so important to keep trying to find things that stimulate you, make you think and keep you socially connected – and golf ticks all of those boxes.’
A review published in the British Journal of Sports Medicine linked golf to an increased life expectancy, reduced risk of chronic disease and improved mental health.
She plays pickleball
While padel has become hugely popular, it seems that its sibling pickleball – which combines tennis, badminton and table tennis – is more up Judy’s street. After trying the sport herself, she’s since campaigned to get more people involved. ‘It’s just fun and engaging, and it’s incredibly inclusive. And for Scotland, it’s a perfect fit for us. We have terrible weather, we have badminton courts everywhere – in every community centre and sports centre. Even church halls have badminton courts,’ she told The National. ‘In terms of setting up quickly, wherever you are, I think it’s a perfect fit for getting more people more active.’
Judy added that she sees it as a perfect transition from tennis to something that will let her play a similar game for longer.
She stretches regularly
The final touch to Judy’s fitness routine? A dedicated stretching routine. ‘Since I turned 60, I’ve realised how important it is to stretch to stay mobile and flexible if I want to stay active with my grandchildren,’ she told HELLO!.
While we don’t know the specifics of Judy’s stretching routine, even dedicating just a few minutes daily to mobility can supercharge longevity.
There is an ideal routine based on science, though. According to a panel of experts convened by the American College of Sports Medicine, who reviewed a range of studies, you should:
- Do flexibility exercises (stretches, yoga or tai chi) for all major muscle-tendon groups – neck, shoulders, chest, trunk, lower back, hips, legs and ankles – minimum two to three times per week.
- Spend 60 seconds on each exercise. If you can hold a specific stretch for 15 seconds, try repeating it three more times and if you can hold it for 20 seconds, two more repetitions would be ideal.
As Judy regularly says, though, it’s about finding forms of exercise that you enjoy, as you’ll be far more likely to find the time – even if it’s for five minutes – to get stuck in.
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
In an era where ultramarathons, double training days and weekly Hyroxes have become the norm, the signs of exercise dependency are increasingly blurred. Movement is celebrated as medicine, after all – so how do you know when it’s become something more sinister?
At its core, exercise dependency is a pattern of compulsive exercise where working out stops being a flexible, health-enhancing habit and becomes something you feel driven to do – even when it’s harming your body, mood or life. But since it’s widely seen as a “healthy” habit, the signs are often missed.
In reality, depending on exercise (often to avoid painful or difficult emotions) carries significant physical and psychological consequences – and research shows that among people who regularly exercise, 14-42% of them suffer. Below, dietitian and expert in REDS Renee McGregor shares the signs to watch for, then scroll down for advice on how to restore a healthier relationship with exercise.
Signs of exercise dependency
- Using exercise to manage emotions: Relying on exercise to fix negative moods or feelings of worthlessness.
- Never feeling you’re doing “enough”: Feeling that no matter how much you train, it’s not sufficient.
- Hidden workouts: Hiding the amount of exercise done from others.
- Distorted priorities: Inflexible, obsessive, and compulsive thinking regarding fitness goals.
- Ignoring pain or injury: Continuing to train despite illness, exhaustion or injury.
- Withdrawal symptoms: Feeling anxious, depressed, irritable or restless if a session is missed.
- Compulsive scheduling: Structuring the entire day around workouts and feeling intense anxiety if the schedule is disrupted.
- Increasing intensity/volume: Needing more exercise to achieve the same high or emotional satisfaction.
- Prioritising exercise: Skipping work, school, social events or family obligations to exercise.
How to recover
1.Identify compulsive patterns
Studies show exercise dependence shares features with other addictive behaviours, like tolerance, withdrawal and compulsive use. And McGregor says around 60% of people with exercise dependency also show behaviours linked to a dysfunctional relationship with food. Aim to identify what makes you want to exercise: is it a desire to control your weight? Or to avoid guilt or anxiety? How do you feel when you’re not able to exercise?
2. Reduce wearable tech tracking
Constantly tracking your steps, workout data and fitness scores can inadvertently increase anxiety, guilt and comparison around metrics and goals, potentially reinforcing obsessive exercise behaviour – instead of healthy motivation. Indeed, studies show wearables can exacerbate harmful compulsive exercise behaviour and should be used with caution in people prone to dependence.
3. Find a non-body-based hobby
Language learning, pottery, chess, or volunteering can all help to reduce stress, build identity outside exercise and improve well‑being by activating new reward pathways and providing a sense of purpose. Research on these types of leisure activities shows that engaging in hobbies is linked to better mental health, reduced depression and anxiety and is also protective in recovery from addictive behaviour.
4. Seek professional psychological support
Other research shows various types of therapy can help explore motivations and past experiences that contribute to compulsive exercise, as well as helping to rebuild social functioning outside of exercise routines.
5. Broaden your coping strategies beyond exercise
Multiple studies show that exercise often serves as an emotional coping strategy for stress, anxiety or low mood – not just physical health. Experts say recognising and addressing this in therapy can help you to broaden your emotional toolbox beyond exercise – for example, studies show walking outdoors (without tracking your pace or steps) can help relieve stress and anxiety. Other research shows five-ten minutes of paced breathing, journalling and short guided meditations can also work. Gardening, long baths and reading fiction can also act as a stress release.
6. Structure balanced activity with rest
Establish a structured, weekly schedule focussing on moderate intensity exercise over high intensity, with rest and recovery also formally scheduled in, as per research. It’s not about completely cutting out all exercise, but making it a realistic, sustainable and healthy part of life.
7. Set training boundaries
Experts recommend built-in rest and setting a minimum duration per exercise session to avoid overexercising and to boost physiological recovery and psychological resilience. Aim for at least one rest day between workouts.
If you recognise these signs in yourself, it’s important to seek support from a GP or qualified mental health professional. Exercise dependency and exercise addiction are treatable, and getting help early can make recovery far easier and more sustainable. Contact your GP or use the NHS’ Mental Health Services, or contact BEAT.
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk and the print magazine, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
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