Week 3: Move

Stop, drop, and move.

Regular movement is so important for health and longevity. Moving regularly helps to improve circulation which increases blood flow in different areas of the body so waste can be cleared. It helps to boost energy by bringing oxygen and nutrients to your tissues. It helps to boost mood and has been show to improve or even eliminate depression and anxiety. It lowers risk of Type 2 diabetes, especially movement prior to or just after a higher carbohydrate meal. Regular movement also boosts immune function, helps to build muscle and strong bones, reduces the risk of arthritis, improves sleep, lowers the risk of dementia, and can reduce blood pressure. With all of the amazing things that you improve by regular movement, it's silly that anyone wouldn't make this a daily life requirement.
At this point you may be thinking, 'I don't have time to make it to the gym every day, or every other day, or at all.' Or maybe you do get to the gym regularly but then spend the rest of the day sitting - at a desk, in a car, on the couch. DID YOU KNOW that regular movement throughout the day is now believed to be healthier than doing a tough workout then spending the rest of the day sitting? We still think that if you can, you should get a solid workout in 3-5 times a week, but the good news is that you can still improve your health and vitality without stepping foot in a gym.
If you spend most of your day sitting build in quick movement breaks. Set a timer for every 45-60 minutes and when you timer goes off, take a quick break from what you're doing to move, even if only for a minute or two. If you're on your feet most of the day, you can still do this, or set a timer to take quick stretching breaks.
Movements to do during your break could consist of:
  • Chair squats, air squats, or jumping squats
  • Push-ups - regular or on your knees
  • Sit-ups
  • Jog or run in place
  • Jumping jacks
  • Burpees
  • A quick walk around the office
  • Climbing a few flights of stairs
  • Lunges
  • Shoulder shrugs
  • Knee hugs
  • Keep a little trampoline by your desk and jump on that
  • Keep a small kettle bell at the office and do kettle bell swings or deadlifts
  • Dance
Additional ways to boost daily movement:
  • Do some form of heart rate increasing movement immediately when you wake up (see above for ideas)
  • Walk at a quicker speed than normal
  • Eat lunch standing
  • Switch to a standing desk
  • Park in the back of the parking lot, furthest away from the building you're going into
  • Take the stairs
  • Hold walking meetings
  • Talk standing
  • Do wall-sits or calf raises while brushing your teeth
  • Exercise during TV time

Click the task below to view your goal for this week. Remember, you'll be adding this to your tasks from previous weeks.

Daily Movement Breaks

This week your new task is to include FIVE movement breaks during your day. These breaks are in addition to any gym time you may already complete and are for you even if you job requires you spend your day on your feet.
These breaks don't have to be long, aim for a minimum of 30 seconds and up to 5 minutes (if you get five 5-minute movement breaks you will have exercised for a combined total of 25 minutes without even stepping in a gym!).
Movement breaks can consist of the exercises listed above or you can come up with your own, the main point is to move your body.
These breaks can be completed:
  • Immediately upon waking
  • While getting your morning sunshine
  • While brushing your teeth
  • Before or after a meal
  • While watching TV
  • At regular intervals during your work day
  • Any other time you find fit


Below you can print your goal tracking sheet for this week. Use this space under the Notes section to comment on any changes you notice and how your feeling. We recommend reviewing your sheet each morning to remind yourself of your tasks for the day.

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