Movement
Move In Ways That Feel Good
Physical activity is one of the most powerful tools for weight management, mental health, mobility, and longevity. Benefits begin even before weight loss occurs; and you don’t have to join a gym or run marathons to benefit.
Tips to Get Started
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- Schedule it – like any appointment!
- Start small, even 5 minutes is progress
- Use a fitness tracker app or journal
Key Considerations
Find what you enjoy: You’re more likely to stick with activities that feel fun or meaningful.
Prevent injury: Warm up and stretch before exercise so you can keep doing what you love and maintain your well-being.
Vary your movement: There are unique health benefits to mobility, cardio, and resistance training. Maintaining a diverse routine also helps keep it interesting!
“We do not stop exercising because we grow old, we grow old because we stop exercising.”
– Dr. Kenneth Cooper
Ideas for Everyday Movement
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- Walking: Aim for 20-30 minutes/day or break it into shorter bursts.
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- Stretching: Loosens tension and improves flexibility before and after exercise.
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- Bodyweight exercises: Squats, wall push-ups, and planks can be done anywhere.
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- Dancing, gardening, cleaning: These count, too. Movement doesn’t need to be formal.
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- Sitting or aquatic exercise: These are great, especially if you suffer from joint or mobility challenges.
Myths and Facts
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Myth: You need to exercise intensely to lose weight. |
Fact: Consistent moderate movement is more sustainable and effective long-term. |
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Myth: You have to be sore after a workout for it to be effective. |
Fact: Soreness isn’t a reliable indicator of progress. Consistency and proper form matter more. |
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Myth: I’m not able to do a long or intense workout today, so there’s no point. |
Fact: Any movement is better than none! |
Apps to Make Movement More Fun
Creative ways to blend movement, exploration, and motivation
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- Turn your walk or run into a thrilling story-based mission where you’re chased by zombies.
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- Explore walking, hiking, and running trails near you. Track distance, elevation, and share experiences.
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- Get rewarded for walking: your steps help fund real-world tree planting through eco-friendly spending.
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- Gamified walking app that encourages outdoor movement by exploring and collecting Pokémon.
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- Turn your daily steps into digital currency that can be redeemed for products, services, and donations.
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- You do not need a Fitbit device to use the app as a tracker.
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- Tracks steps, sleep and more while you have your phone or apple watch on you.
Why It Works
- Improves metabolism and insulin sensitivity
- Helps preserve muscle during weight loss
- Boosts mood and reduces stress
- Supports better sleep and appetite regulation
- Can double as a social activity