"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." - Plato

Movement has been a foundational component of health promotion since the beginning of time, as Plato’s words remind us. As modern society evolves, we face unprecedented challenges that reduce the frequency and effectiveness of some of the most healthful habits.

From convenience-driven lifestyles and the overconsumption of low-quality, pesticide-laden, processed foods to exposure to environmental toxins and overstimulation from technology, our bodies and minds are feeling the pressure! While humans have an incredible capacity to adapt, being intentional about movement is a key lever you can pull to support long-term health!

If you’re looking for a deeper understanding of how movement contributes to longevity and quality of life, check out our previous blog post. For now, let’s dive into five simple tips to help you incorporate more movement into your daily routine!

1. Make Movement an Intentional Priority

Movement requires more than just physical commitment; it requires mental intention and alignment. When we make movement a deliberate part of our day, it reflects how much we value our health and ourselves.

The Power of Intention

Making movement a priority starts with intention. When we set an honest, genuine intention to move more, it transforms our motivation into action. The truth is, when we prioritize ourselves and our well-being, it allows us to show up as a fuller version of ourselves—for our relationships, work, and passions.

Deepak Chopra touches on this law that he terms the “Law of Pure Potentiality” in The Seven Spiritual Laws of Success. To summarize this law, when we prioritize ourselves and create from internal intention, our capacity to love, share happiness, and positive energy exudes outward from a potentially infinite source - movement can be such an expression!

Prioritize Self-Love and Health

At the heart of this intentional priority for movement is self-love, not in a selfish sense, but as a foundational aspect of well-being. Prioritizing our basic health needs, like movement, creates a strong base from which we can show up for others with more intention and peace.

Quick Tips for Prioritizing Daily Movement

• Reflect on your current relationship with movement. What do you enjoy? What resonates with you?
• Block off time for movement in your schedule. Whether it's a 10-minute walk or a full workout, treat it like an appointment with yourself that you can’t cancel.

2. Pursue Activities You Align With

The key to long-lasting movement habits lies in choosing activities that resonate with who you are at your core! When movement aligns with your personal interests and passions, it becomes an expression of your identity rather than just a task to check off a list.

Find What You Love

There’s no need to fit into someone else’s mold of what fitness looks like. Whether it’s dancing, hiking, yoga, or weightlifting - choose activities that make you feel alive and joyful! For some, simply walking outside in nature rather than walking on a treadmill is a game changer.

No External Validation Needed

When you find that activity that feeds your soul, hold onto it. It's easy to fall into the trap of seeking validation from others, but the only person who needs to love your movement is you. When you move in ways that align with who you are, you'll find motivation that’s unshakable.

3. Set Clear, Exciting Goals

Setting goals can transform your movement routine from a loose intention into a clear, focused action plan. Goals give your efforts direction and help you measure your progress along the way. For more tips on goal setting, check out our blog post on how to implement new habits.

The Importance of Goal Setting

Goals bring intention to life. Once you’ve identified what types of movement you love, the next step is to create clear, specific goals around them. Using the SMART goal system (Specific, Measurable, Achievable, Relevant, and Time-bound) can be a great way to set yourself up for success.

Maybe it’s walking a certain number of steps each day, attending a weekly class, or trying a new sport. Whatever your goals, make them exciting enough to inspire action. And remember, “imperfect action is always better than perfect inaction!”

4. Build a Social Support System

Surrounding yourself with like-minded individuals can amplify your commitment to movement and help sustain long-term habits. A strong support system keeps you motivated and can turn your fitness journey into connection points with friends and family alike. 

I always use the phrase “health is contagious,” and indeed, there is an entire branch of study devoted to the effects that our social environments play on our genetic expression called sociogenomics!

Be Intentional with Your Social Circle

Your social network doesn’t have to be large, but it should be intentional and align with your “best self.” It can be a challenging topic to navigate, but establishing healthy boundaries can dramatically influence your own trajectory. It’s okay to be choosy with who you share your journey with and to what degree.

My mother always taught me, “Be friendly to everyone, but you don’t have to be everyone’s friend.”

5. Use the Power of Habit Stacking

Habit stacking is a simple yet powerful strategy to help incorporate movement into your daily routine and make it an integral part of your life. Habit stacking, or linking, is when you link a new habit to an already established one.

For example, if you already take a morning walk to your car, try adding a quick lap around the block before you leave. If you watch TV in the evenings, do some planks or squats during commercial breaks. "Those who do not find time for exercise will have to find time for illness." - Earl of Derby 

Stacking habits makes it easier to incorporate movement without feeling like you’re overhauling your entire routine. It’s a small but powerful way to build momentum and consistency. Slow and steady wins the race - yo-yo dieting and exercising just perpetuates the roller coaster of our metabolic health.

Simple Ways to Add More Daily Movement 

Finally, here are some fun, approachable ideas to inspire more movement in your life. Remember, movement doesn’t have to be complicated—it’s all about consistency and joy. Try one or a few of these, or come up with your own!

• Park farther from entrances in parking lots
• Take the stairs instead of the elevator
• Join a class (dance, yoga, Pilates, etc.)
• Join a local league for a sport you enjoy (pickleball, hiking, tennis, etc.)
• Perform floor exercises like planks, push-ups, or squats while watching TV
• Go on a weekly nature walk
• Tend to your garden
• Incorporate stretch breaks at your desk
• Walk or bike for quick errands if you live in a walkable area
• Take a walk while catching up with friends or family on the phone

The possibilities for movement are endless. I often ask my patients to imagine what activity their “ideal future self” would enjoy every day if all perceived barriers, like time or pain, were removed. Then, take small, incremental steps to become that version of yourself—building the habits that embody the health and vitality you envision.

Conclusion

Incorporating more movement into your daily life doesn’t have to be overwhelming. By making movement an intentional priority, choosing activities that resonate with you, setting clear goals, and building a supportive social circle, you can create lasting habits that benefit both your body and mind. 

Remember, even small steps count when it comes to improving your health, and habit stacking is a simple way to add movement without overhauling your routine. The possibilities for movement are truly endless, and they can lead to profound changes in your overall well-being.

Start by envisioning your ideal future self, and take that first small step today. For more tips and guidance on building a healthier lifestyle, check out our other blog posts and resources! Be sure to follow Cielo and Dr. Kenny on Instagram for more insights!