1 Simple System to Boost Your Health with Movement
From sedentary to energized
If you're feeling stuck in a sedentary routine and craving more energy, you're not alone.
The good news? You don't need to make drastic changes overnight.
Start small, build momentum, and watch your health transform—one step at a time.
Once you are consistent with a step, add another. You don’t have to do these in the same order as written. Consult with your healthcare provider before starting.
Step 1 — Start with a small, manageable goal
Habit: Set a target for daily movement, even if it's just a few minutes.
Example: Start with 10 minutes of activity each day - a walk, light yoga, etc.
Step 2 — Incorporate movement into daily activities
Habit: Choose ways to move more in everyday life.
Ideas: Walk around while talking on the phone or watching tv. Stand for 10 minutes while working or during Zoom meetings.
Step 3 — Set a daily step target.
Habit: Aim for a realistic step goal to start - maybe 4,000 if you’re mostly sedentary.
Progression: Gradually increase your step goal by 500 steps each week.
Step 4 — Add consistent strength training
Habit: Add a 15-20 minute strength training workout, working up to 3 workouts. per week
Tip: Start with a few bodyweight exercises - try squats, lunges, deadlifts
Step 5 — Increase intensity gradually
Habit: As you build stamina, gradually increase the intensity of your activities.
Example: Walk faster, or add dumbbell exercises
Step 6 — Add accountability and tracking
Habit: Stay motivated by tracking your progress.
Idea: Use your smartphone to track your steps or apps like MyFitnessPal to monitor your progress.
Tip: Join an online fitness group or find a friend to move with for added accountability.
Step 7 — Prioritize Rest and Recovery
Habit: Avoid overwhelm by incorporating rest days.
Ideas: Include stretches or gentle yoga to aid recovery.
Tip: Listen to your body—if you’re tired or sore, it’s okay to take a break.
Step 8 — Celebrate Your Progress
Habit: Acknowledge your achievements, no matter how small.
Idea: Reward yourself with something you enjoy when you hit a new milestone (like a new workout outfit or a relaxing activity).
Takeaway
This simple system not only helps you build the habit of moving more without feeling overwhelmed, but it also serves as a blueprint for creating other positive changes in your life.
By starting small and staying consistent, you can transform daily actions into lasting habits that support your well-being and personal growth.