Movement
This month, we’ll focus on integrating movement into our daily lives through a 30Day Movement Integration Plan. Read through this month’s GRO Guide and be sure to follow our resident-exclusive Instagram account, @GreenHouse GRO, for helpful tips throughout the month
Understanding the importance of Movement
Movement is the cornerstone of holistic well-being, profoundly impacting our physical, mental, and emotional health. Research from the World Health Organization highlights that physical inactivity is the fourth leading risk factor for global mortality and is associated with an increased risk of chronic conditions such as obesity, cardiovascular disease, diabetes, and even certain types of cancer (1) Conversely, regular physical activity has been shown to improve mood, boost cognitive function, enhance sleep quality, and strengthen the immune system
How to Incorporate Movement into Daily Life
In our busy schedules, finding time for movement can seem daunting However, integrating it into our daily routines is achievable with small, intentional changes: Take active breaks: Instead of remaining seated for prolonged periods, set reminders to stand up, stretch, or take a short walk every hour
Embrace incidental movement
Look for opportunities to move throughout the day, such as taking the stairs instead of the
A 30-Day Movement Integration Plan
You don't have to feel overwhelmed by the idea of increasing your daily movement Consider this simple 4-week plan that builds upon itself week by week
Week 1: Establishing the Foundation
Day 1-7:
Use your Whoop (or other fitness tracker) or the notes app on your phone to record your daily steps, active minutes, and any physical activities you engage in
Dedicate 10 minutes to stretching exercises in the morning to improve flexibility and mobility
Incorporate short bursts of activity throughout your day, such as taking the stairs instead of the elevator or doing a quick set of squats during breaks
Use a fitness tracker to analyze your movement, track your steps, etc.
Milestone: By the end of week 1, you should have established your baseline activity level and begun intentionally integrating additional movement into your daily routine
AREA OF FOCUS:
Movement
Week 2: Explore Different Activities
Day 8-14:
Try a new fitness class or online workout video Try something that looks interesting to you that you can have fun with
Many platforms and facilities offer free trial periods and/or beginnerfriendly classes, making it easy to explore without commitment
Embrace the great outdoors and connect with nature
Take a hike, go on a bike ride, put on your roller skates, or enjoy a leisurely stroll around the neighborhood
Milestone: By the end of week 2, you should have discovered one or more enjoyable ways to stay active.
Week 3: Setting Goals and Building Consistency
Day 15-21:
Set a target step count for the week and hold yourself accountable for reaching it
Schedule regular workout sessions in your calendar for the remainder of the month
Milestone: By the end of week 3, you should have specific goals for daily movement and a framework for building consistency in your routine
Week 4: Integrating Mindful Movement & Productive Rest
Day 22-30:
Engage in a mindful movement practice such as yoga, tai chi, or Pilates
Take breaks in your week from intense exercise by going for walks instead
Use your GRO Journal to reflect on your 30-day journey and set intentions for continued growth and exploration in your movement practice
Milestone: By the end of week 4, you should have a refined routine that incorporates a myriad of different movement activities and practices into your daily life
Remember, this 30-day plan is a gradual approach to building better health. Each action item contributes to a holistic improvement in your fitness and overall wellness.
MEET THE EXPERT:
Kara Shaffer
Kara Shaffer is a personal trainer and owner of Kara Shaffer Moves. Kara helps passionate people find more joy and empowerment in their lives by helping them start (and sustain) a workout routine and sustainable healthy habits.
Kara is also certified Pilates instructor, health and nutrition coach, and former gymnastics coach whose passion is all things health and wellness
Kara’s certifications and education include: NASM CPT, IIN Health Coach, NCI Nutrition Coach, SOP Pilates Reformer Certification, and ATG Level 1 Coach
Follow Kara on Instagram @karashaffermoves
RESEARCH SOURCES:
(1) Bull FC, Al-Ansari SS, Biddle S, Borodulin K, Buman MP, Cardon G, Carty C, Chaput JP, Chastin S, Chou R, Dempsey PC, DiPietro L, Ekelund U, Firth J, Friedenreich CM, Garcia L, Gichu M, Jago R, Katzmarzyk PT, Lambert E, Leitzmann M, Milton K, Ortega FB, Ranasinghe C, Stamatakis E, Tiedemann A, Troiano RP, van der Ploeg HP, Wari V, Willumsen JF World Health Organization 2020 guidelines on physical activity and sedentary behaviour Br J Sports Med 2020 Dec;54(24):1451-1462 doi: 10 1136/bjsports-2020-102955 PMID: 33239350; PMCID: PMC7719906
Remember, this 30-day plan is a gradual approach to building better health. Each action item contributes to a holistic improvement in your fitness and overall wellness.