Move Your Body

Move your body every day. Benefits include improved sleep quality, reduced risk of chronic disease, increased productivity, and reduced anxiety.

The “every day” part is important, because Consistency is key to most things worth doing.

Getting Started

Start with 5-10 minutes daily. As noted in Encouragements, “tiny habits deliver big results in a year” and “have no ‘Zero-Days.’”

Follow the morning movement advice from Encouragements: “get some movement in before starting work. Go for a walk, a short bike ride, something outside.”

Movement Options

Low-intensity: Walking, stretching, household activities Moderate-intensity: Brisk walking, cycling, swimming
High-intensity: Running, HIIT, sports, strength training

For Desk Workers

Stand and stretch every 30-60 minutes. Take walking meetings. Use stairs instead of elevators. Regular movement helps counter the negative effects of prolonged sitting.

Movement is a keystone habit that positively influences nearly every aspect of health. The goal is consistency, not perfection.