What kind of filter do you have? I haven't replaced our filter media in any of our tanks in the ten years we've been keeping fish. I know you need to tear the whole system apart for cleaning with undergravel filters occasionally, but I've never used those. I usually just pull the media out of ours (canister and HOB bio-wheel filters) every 2 weeks or so, and give it a swish through a bucket of water that I've just siphoned out of the tank during cleaning.
If you have a spongey bit, you can give it a GENTLE squeeze under the water to get the worst of the muck out. If you have the little ceramic tubes, gather them up in your hands and give them a quick shake in the water. If you have carbon in a little net baggie, give the baggie a swish. The bacteria that colonize your filter stick themselves onto the surfaces and into the little cracks and crevices of your filter media. If you just lightly swish the media through some tank temperature, dechlorinated water, they aren't going to fall off, but the plant debris and fish mulm will. Just be sure this is a quick rinse. They need the water movement and aeration provided by your filter to be happy and healthy, so put them back into it and turn it back on promptly. This should only take you a minute. You aren't scrubbing, just a swish and pop the media back in.
If you feel like your current filter just isn't giving you enough filtration for the tank, that's another issue. I'd get a new filter rated for a larger tank, and run it along side your existing filter for a few weeks to a month. By then you can assume it will be well-colonized and remove the old filter. Save it for a smaller or more lightly stocked tank some other time, or for an emergency back-up.
Hope that helps!