Simple Movement & Exercise

January 17, 2022

Everybody is different, and every body is different; no matter what your daily routine looks like, getting active is a great way to thank your body for all it does. Any movement is good movement, and a step in the right direction. Simple daily movement can be the key to staying both happy and healthy! The Mayo Clinic² suggests getting at least 30 minutes of moderate exercise per day, to keep the body functioning optimally. 

Exercising and staying active can gradually become a regular part of our daily lives, even if we are not used to it. With anything, starting off slow is always okay. Figuring out what active movements you actually enjoy doing can help in staying motivated and contribute to an overall positive experience with exercise.

How exercise keeps you happy

  • Being active releases endorphins such as serotonin and dopamine³ into the body. This surge in endorphins can boost mood and assist in higher quality sleep. 
  • Getting your blood pumping can be both fun and social, for example by attending a yoga class you can get out in the world to meet people or it can be a designated time to reflect and nurture self-growth¹.
  • Participating in exercise has been found to reduce stress or anxiety so things like going for a walk can help you to relax⁵ and put your mind at ease.  

How exercise helps your body

  • Being active can boost good cholesterol and reduce the risk of ailments like heart disease, diabetes, stroke, arthritis, and more⁴!
  • Exercising allows oxygen and vital nutrients to flood the body, allowing for more energy in everyday life 

Movement is beneficial regardless of intensity

Some simple aerobic exercises include walking, swimming, jogging, biking, and even mowing the lawn; Often we may find ourselves sitting idly at work and other events throughout the week. Try to stand up every so often and stretch. It’s important that when we are seated, we are seated comfortably. Finding time to move our legs whether it’s to walk, stretch, or stand. Consider trying a stand-up desk if possible. It may help to reduce fatigue throughout the day and keep you focused and moving a little more. 

We often do our best work when we are feeling our best; adding movement into our daily routine can increase overall wellbeing and allow the body and mind to function happily and healthily together. 

Simple Movements for the Morning

Some days we wake up as if we hadn’t slept at all; other times, we have all the energy in the world. We are probably used to jumping out of bed once the alarm goes off. We may still be stiff from sleep, still drowsy, and in a rush to get started with the day. Whatever the case may be, these simple movements can be done without leaving your bed to give joints and muscles a morning kick-start. Take a few moments for a big stretch; you can extend your arms and legs, shift your legs from side to side, touch your toes, or do whatever feels comfortable. It’s important to be cognizant when you wake up, of what your body needs, and direct the energy you can to it. Not only will this get your muscles moving before you jump up to begin the day, but the movement can help wake your mind up as well.  

You can also start the morning with some simple yoga stretches that take only a few minutes such as Childs Pose and Cat/Cow. These stretches can help relieve back pain, stretch ligaments, promote relaxation, and overall put a brighter outlook on your day. 

There are many ways you can add more activity into your life. Figuring out what exercises/active movements you actually enjoy doing will be key to both staying motivated and an overall positive experience. Being active serves as not only a way to thank the body for all that it does for us, but to ensure that it can continue to be there for us for years to come! 




  1. Collins, Ryan. “Exercise, Depression, and the Brain.”Healthline, Healthline Media, 25 July 2017,
  2. Edward R. Laskowski, M.D. “How Much Exercise Do You Really Need?”Mayo Clinic, Mayo Foundation for Medical Education and Research, 22 Sept. 2021,,sitting%20time%20is%20important%2C%20too.
  3. “Exercise and Stress: Get Moving to Manage Stress.”Mayo Clinic, Mayo Foundation for Medical Education and Research, 18 Aug. 2020, 
  4. Mayo Clinic Staff. “7 Great Reasons Why Exercise Matters.”Mayo Clinic, Mayo Foundation for Medical Education and Research, 8 Oct. 2021,
  5. “Physical Activity Reduces Stress.”Physical Activity Reduces Stress | Anxiety and Depression Association of America, ADAA, ADAA, 2020,