Journey to Wellness:
Movement
Movement
Monthly Topics
Each month, you'll gain access to a new toolkit. Here's what you can look forward to in 2024:
- January — Explore your relationship with alcohol
- February — Exercise for your heart
- March — Take charge of your pain
- April — Discover your joy
- May — Prevent stroke
- June — Care for the caregiver
- July — Stop the vape
- August — Create a resilient mindset
- September — Talk about suicide
- October — Champion your health
- November — Boost nutrition in the kitchen
- December — Manage the winter blues
Move More: Getting Started
As January ushers in a new year, you may find it a good time to make a fresh start and new goals. These new goals commonly shift your focus back to yourself, and your family and lifestyle.
This month, we want to help you get started incorporating movement into daily life to help you:
- Set SMART goals.
- Gain a better understanding of why exercise is so good for you.
- Identify exercises that can work for your setting.
- Kickstart your exercise routine.
Printables
- Move More: Get the Getting started educational sheet (PDF).
Group tip: Print a copy for each group member or share this sheet electronically. - Move More: Get the Getting started activity tracker (PDF).
Print the activity tracker or save it to your desktop to digitally track. It can be used individually or as a group. Here are some ideas for using this with a group:- Find an exercise partner or small group to move with.
This can help you stay accountable. Compare notes. Swap ideas. - Partner up and share your SMART goals with someone else.
Encourage partners to stretch their thinking and provide specific feedback to help them improve their goals. Be prepared to receive feedback, too. - Encourage your housemates or co-workers to set their own SMART goals and get moving.
- Create a competition with others.
Set a time frame and a goal to determine who will "win." - Reward successful participants with a prize or enter them into a prize drawing.
- Introduce your group to new types of exercise, such as yoga or Zumba.
- Hold walking meetings.
Go for a walk with your group rather than meeting in a conference room or for dinner.
- Find an exercise partner or small group to move with.
- 15-minute workout: Combo exercises
- 15-minute workout: Core
- 15-minute workout: Resistance bands
Blog posts
- 5 simple ways to fit a workout into any schedule
- 6 suggestions for indoor exercise
- 10 weight training tips for beginners
- Don't just sit there: Exercises for the office
- Exercise: 7 benefits of regular physical activity
- No matter your age or skill level, it's never too late to start weight training
- Setting SMART goals for success
- Taking the first step: Starting or restarting an exercise program
- The 5 elements of fitness
Videos
Additional resources
- Access the full collection of our "Move More" blog posts.