{"id":3810,"date":"2025-08-27T10:12:20","date_gmt":"2025-08-27T14:12:20","guid":{"rendered":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3810"},"modified":"2025-10-16T15:17:03","modified_gmt":"2025-10-16T19:17:03","slug":"movement","status":"publish","type":"page","link":"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/movement\/","title":{"rendered":"Movement"},"content":{"rendered":"\r\n<h2 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-3d881244f12b9307e31afad561572968\">Move In Ways That Feel Good<\/h2>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h3 class=\"has-black-color has-text-color has-link-color wp-elements-15d1e8956fe1d5c57e10e8ec9fcf0481\">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\u2019t have to join a gym or run marathons to benefit.<\/h3>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-938\" src=\"https:\/\/tarheels.live\/weightmanagementeducation\/wp-content\/uploads\/sites\/7407\/2025\/06\/pexels-julia-larson-6455597-1024x683.jpg\" alt=\"\" width=\"899\" height=\"599\" \/><\/figure>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 52px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-519deb473f05dc92e177e4d4952767de\">Tips to Get Started<\/h3>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ol class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-5985102ef93d2b71167c9b1f996e7668\"><strong>Schedule it<\/strong> &#8211; like any appointment!<\/li>\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Start small<\/strong>, even 5 minutes is progress<\/li>\r\n<li class=\"has-black-color has-text-color has-link-color\">Use a fitness<strong> tracker<\/strong> app or<strong> journal<\/strong><\/li>\r\n<\/ol>\r\n<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n<p class=\"wp-elements-beca70262ddd1299edd360cae5dec56e\">&nbsp;<\/p>\r\n\r\n\r\n\r\n<ol class=\"wp-block-list wp-elements-4aca4ef273ac3a9c7c0adddad9d66b08\">\r\n<li style=\"list-style-type: none\">\u00a0<\/li>\r\n<\/ol>\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Key Considerations<\/h3>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group has-black-color has-text-color has-link-color wp-elements-cc9957df6ea76c59e72daadc5cf6ed03\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\r\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\r\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: 33.34%\"> <strong>Find what you enjoy:<\/strong> You\u2019re more likely to stick with activities that feel fun or meaningful. <\/div>\r\n\r\n\r\n\r\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: 33.34%\"> <strong>Prevent injury:<\/strong> Warm up and stretch before exercise so you can keep doing what you love and maintain your well-being. <\/div>\r\n\r\n\r\n\r\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis: 33.33%\"> <strong>Vary your movement:<\/strong> There are unique health benefits to mobility, cardio, and resistance training. Maintaining a diverse routine also helps keep it interesting! <\/div>\r\n<\/div>\r\n<\/div><\/div>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 52px\" aria-hidden=\"true\">\u00a0<\/div>\r\n<div aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<figure class=\"wp-block-pullquote has-black-color has-pale-ocean-gradient-background has-text-color has-background has-link-color has-large-font-size wp-elements-8c93b17773c094bdf0103a1becf249d3\" style=\"border-style: none;border-width: 0px\">\r\n<blockquote>\r\n<h3><em>&#8220;We do not stop exercising because we grow old, we grow old because we stop exercising.&#8221; <\/em><\/h3>\r\n<\/blockquote>\r\n<h4><cite>&#8211; Dr. Kenneth Cooper<\/cite><\/h4>\r\n<\/figure>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 52px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-bc01cbd14f0c0c5af50524247f865546\">Ideas for Everyday Movement<\/h3>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-40662ea8174360f726ef22b6250c3d91\"><strong>Walking:<\/strong> Aim for 20-30 minutes\/day or break it into shorter bursts.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-43fe1ba89fa68524f6e6b9ce0d856d5c\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Stretching:<\/strong> Loosens tension and improves flexibility before and after exercise.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-cd5a5b67fa2945048ccae89644c193c0\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Bodyweight exercises:<\/strong> Squats, wall push-ups, and planks can be done anywhere.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-812c7ee111b456e2383285b5c188773a\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Dancing, gardening, cleaning:<\/strong> These count, too. Movement doesn\u2019t need to be formal.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list wp-elements-c96695e812013ffb63e7eb285510b29c\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color\"><strong>Sitting or aquatic exercise:<\/strong> These are great, especially if you suffer from joint or mobility challenges.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-spacer\" style=\"height: 52px\" aria-hidden=\"true\">\u00a0<\/div>\r\n\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\" style=\"background-color: #e3f1f7;border-radius: 10px;padding: 20px\">Myths and Facts<\/h3>\r\n<div style=\"margin-bottom: 40px\">\r\n<table style=\"width: 100%;border-collapse: collapse\">\r\n<tbody>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Myth:<\/strong> You need to exercise intensely to lose weight.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px;width: 50%\">\r\n<p><strong>Fact:<\/strong> Consistent moderate movement is more sustainable and effective long-term.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> You have to be sore after a workout for it to be effective.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> Soreness isn\u2019t a reliable indicator of progress. Consistency and proper form matter more.<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Myth:<\/strong> I\u2019m not able to do a long or intense workout today, so there\u2019s no point.<\/p>\r\n<\/td>\r\n<td style=\"vertical-align: top;padding: 15px\">\r\n<p><strong>Fact:<\/strong> Any movement is better than none!<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n\r\n<h3>\u00a0<\/h3>\r\n<h3 class=\"wp-block-heading has-black-color has-text-color has-link-color\">Apps to Make Movement More Fun<\/h3>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading has-black-color has-text-color has-link-color wp-elements-03cb79e9d6a5c29c7603890cf283f726\">Creative ways to blend movement, exploration, and motivation<\/h4>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<p><strong><a class=\"\" href=\"https:\/\/zombiesrungame.com\/\">Zombies, Run!<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-d0012d8dde15d25a1b6b40a9c8776cb5\">Turn your walk or run into a thrilling story-based mission where you&#8217;re chased by zombies.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong><a class=\"\" href=\"https:\/\/www.alltrails.com\/\">AllTrails<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-f7d4dba46e673cd83abc448f336d3c5f\">Explore walking, hiking, and running trails near you. Track distance, elevation, and share experiences.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong><a class=\"\" href=\"https:\/\/www.treecard.org\/\">Treecard<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-72bf4910dec32cd1e27c8a98d8162b38\">Get rewarded for walking: your steps help fund real-world tree planting through eco-friendly spending.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong><a class=\"\" href=\"https:\/\/pokemongolive.com\/\">Pok\u00e9mon GO<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-fd72378c3fd383a032d3fe20f2cda21b\">Gamified walking app that encourages outdoor movement by exploring and collecting Pok\u00e9mon.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><strong><a class=\"\" href=\"https:\/\/sweatco.in\/\">Sweatcoin<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-c6bee8a97f22a631aef5a4eab6ed22bf\">Turn your daily steps into digital currency that can be redeemed for products, services, and donations.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/apps.apple.com\/us\/app\/fitbit-health-fitness\/id462638897\"><strong>Fitbit<\/strong><\/a><\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-70b1cd0d83f3791ea7aa097708fa8338\">You do not need a Fitbit device to use the app as a tracker.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p><a href=\"https:\/\/www.google.com\/search?q=apple+health+app+connect+to+fitbit&amp;oq=apple+health+app&amp;gs_lcrp=EgZjaHJvbWUqDAgAEAAYQxiABBiKBTIMCAAQABhDGIAEGIoFMg8IARAAGBQYhwIYsQMYgAQyBwgCEAAYgAQyCggDEAAYsQMYgAQyBwgEEAAYgAQyBwgFEAAYgAQyBwgGEAAYgAQyBggHEEUYPNIBCDE4NzVqMGo3qAIAsAIA&amp;sourceid=chrome&amp;ie=UTF-8\"><strong>Apple Health<\/strong><\/a><\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\r\n<ul class=\"wp-block-list\">\r\n<li style=\"list-style-type: none\">\r\n<ul class=\"wp-block-list\">\r\n<li class=\"has-black-color has-text-color has-link-color wp-elements-29196837e43c6d53a332d26dad169d54\">Tracks steps, sleep and more while you have your phone or apple watch on you.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n\r\n\r\n<br \/><\/div>\r\n<div>\u00a0<\/div><\/div>\r\n\r\n\r\n\r\n<div style=\"background-color: #ffffff;border: 2px solid #000000;border-radius: 10px;padding: 30px;margin-top: 40px;margin-bottom: 40px\">\r\n<h3 style=\"color: #000000\">Why It Works<\/h3>\r\n<ul style=\"color: #000000;padding-left: 20px\">\r\n<li>Improves metabolism and <strong>insulin sensitivity<\/strong><\/li>\r\n<li>Helps <strong>preserve muscle<\/strong> during weight loss<\/li>\r\n<li><strong>Boosts mood<\/strong> and reduces stress<\/li>\r\n<li>Supports <strong>better sleep<\/strong> and <strong>appetite regulation<\/strong><\/li>\r\n<li>Can double as a <strong>social<\/strong> activity<\/li>\r\n<\/ul>\r\n<hr style=\"border: none;margin: 20px 0\" \/>\r\n<h3 style=\"color: #000000\">Take Action \u2013 Set a SMART Goal!<\/h3>\r\n<div style=\"margin-top: 20px\"><a style=\"background-color: #e3f1f7;color: #000000;padding: 12px 24px;text-decoration: none;border-radius: 6px;border: 2px solid #000000;font-weight: bold\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/?page_id=3769&amp;preview=true\">SMART Goals<\/a><\/div>\r\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Move In Ways That Feel Good &nbsp; 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\u2019t have to join a gym or run marathons to benefit. Tips to Get Started Find what you enjoy: You\u2019re more likely &hellip; <a href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/movement\/\" aria-label=\"Read more about Movement\">Read more<\/a><\/p>\n","protected":false},"author":122117,"featured_media":0,"parent":3771,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"class_list":["post-3810","page","type-page","status-publish","hentry","odd"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Movement - UNC Weight Management Program<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.med.unc.edu\/fammed\/weightmanagement\/weight-management-education\/healthy-habits\/movement\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Movement - UNC Weight Management Program\" \/>\n<meta property=\"og:description\" content=\"Move In Ways That Feel Good &nbsp; Physical activity is one of the most powerful tools for weight management, mental health, mobility, and longevity. 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