Objective: Take the first step toward movement by recognizing and overcoming instinctual resistance.

• Identify a time of day when you feel least motivated to move.
• Set a timer for 5 minutes and commit to a simple activity like stretching or walking in place.
• Reflect on how you feel after completing the activity and note the small win in a journal.

Objective: Begin incorporating physical activity into your daily routine by using discipline rather than waiting for motivation.

• Commit to 10-minute bursts of exercise at least three times a day. Choose simple exercises like walking, push-ups, or jumping jacks.
• Mix up your routine with different activities like biking, swimming, or high-intensity interval training (HIIT) at least twice a week.
• Track your progress over the course of a week and note any changes in energy, mood, or motivation levels.

Objective: Cultivate self-discipline by removing reliance on spontaneous motivation for exercise.

• Create an exercise schedule that includes short daily activities you enjoy, such as walking or dancing. Stick to it for one week.
• Reflect on your experience in a journal: Did you have to push yourself? What worked, and what didn't?
• Identify any barriers and brainstorm ways to overcome them, such as setting reminders or finding a workout buddy.

Objective: Connect exercise with personal values to create a stronger sense of purpose.

• Write down three reasons why being physically active is important to you (e.g., spending quality time with family, reducing stress, improving long-term health).
• Choose one reason to focus on during your next workout or activity.
• Reflect on how this reason motivates you and how it impacts your experience during exercise.

With so much going on in the world that we can't control, we can be proactive about our health. And one way to do this is to work with a health and wellness coach.

Physical activity is a great way to facilitate better health and reduce stress. While we are spending more time at home, consider these suggestions to alter activities you are likely already doing, to provide more movement in your daily routines.

The benefits of regular exercise are endless. Not only does it keep us physically healthy, but it also impacts our mental health. In addition, exercise is proven to reduce our risk of developing chronic illnesses and diseases such as diabetes and dementia. Here's some options for affordable ways to get exercise and home.

Virtual wellness activities can serve as a mental health refuge and provide social, educational, and even physical opportunities from your home, even on a more limited budget. You can manage stress and anxiety and promote emotional well-being by participating in virtual activities. The digital world becomes a useful tool toward improved health.

Over the past 100 years, our lifestyles have dramatically transformed, significantly impacting how we approach physical exercise and activity. From an era where manual labor was common and physical activity was a part of daily life, we've shifted to a more sedentary existence dominated by technology and convenience. This blog post explores how our approach to physical exercise has evolved, evaluates whether we are getting enough exercise today, and offers practical advice on incorporating the necessary physical activity into our modern lives.

If the pandemic has done one good thing for us, it's that more people now understand the value of exercise. Exercise doesn't have to mean going to the gym before work every day. Sometimes, you can get the same structure, level of attention, and motivation as you would in the gym - but in the comfort of your own home.

Micro workouts incorporate high-intensity interval training (HIIT). HIIT exercises jumpstart excess post-exercise oxygen consumption. That phenomenon refers to how much oxygen your body consumes after a workout session.