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  • by Jaclyn Foster, HC

Getting Moving with Exercise

Ever have a moment when you’ve been grinding to finish a task but it’s just not moving forward? Or you’re trying to solve a problem with no answer coming through? Or maybe you’re caught up in a social media binge and feel more stuck in it the more you scroll.

What can you do in those moments to reset yourself, have new ideas, and renew your energy?

Well one of the simplest ways to reset, is to get up and move.

When we are stuck in our thoughts or a way of thinking, one of the best ways to create change is to get out of our heads and into our bodies. To move our bodies.

You may know that exercise is great for your body, that it helps keep you strong and supports a healthy weight, but it can be easy to forget how much exercise and movement can be linked to things like mental alertness and improved self-esteem.

Exercise has been shown to support reducing anxiety, depression, and negative mood as well as improving our cognitive function and quality of sleep.

For this reason, its helpful to think of exercise as not just getting our body moving but helping our mind and emotional well-being make a shift.

Because of this, it can be excellent to think of getting our body into movement as more than just exercising, but as a tool to help get us moving again – physically, mentally and emotionally.

Movement isn’t about forcing in a gym session or waiting until you can get back to the gym. Or at least it doesn’t have to be! It’s about finding ways to get more movement in no matter what.

If you are feeling inspired and still with me, let’s give you some ideas, and possibly refresh you on some ways to make movement and exercise easy.

Start at Home:

There are so many ways to get in more movement at home, here are some to consider.

  • Take a walk around the block in your neighborhood, this could be a 10 to 15-minute walk during your work day, or this could look like a morning walk or end of the day stroll once you’ve clocked out or had dinner.

  • Dance breaks are a super easy and often surprisingly energizing break. Put on a song you love and sway, bop, shake, wiggle, and let your body move to a song or two. This can easily be repeated multiple times a day when you are feeling the need to move or reset.

  • Stretch or do some yoga. You don’t even need a mat to do this. You can easily put down a blanket or stay in bed to do a few stretches. If you are looking to be guided through your movements, you can do a Google or YouTube search for sites like this one, called Yoga with Adrienne:

  • Personal sit up or push-up challenges. Before bed or as you wake up, see how many sit-ups or push-ups you can do, consider challenging yourself to increase the amount every day if you enjoy a little internal competition. Or set a goal amount to start and see how many days you can keep it up.

  • Balance while you brush. When brushing your teeth, stand on one foot and then alternate to the other as you brush.

  • Guided exercise online. For free online workout videos to do at home including cardio and weight lifting, you can do a Google or YouTube search for websites like the following:


If you’d like to maximize your out of the house errands, try the following:

  • Take the stairs instead of the elevator when you have the chance.

  • Park farther away than usual when driving somewhere. Most often that’s where more parking spots are available anyway! This will help you not just get more steps in but also enjoy some fresh air.

Adding Movement to Time with Friends:

If you are trying to make healthier choices and get your body moving and mind reset, consider the following instead of gatherings centered around food or drink.

  • Meet for a walk or a hike.

  • Meet up for an activity like taking a bike ride, golfing or taking a new movement class together.

  • has all kinds of group activities where you can make new friends or take a friend you know with you.

For a couple articles referenced above on the benefits of exercise you can check out the following articles;

Would you like some additional support? You are not alone, and change takes time! It takes practice and often it can be helpful to reach out for the support of a coach, therapist, friend, or mentor.

If you are a Whole Health Plan Member, the Medical & Wellness Center located in Austin, Texas is available for support and you are potentially eligible to take advantage of the Whole Foods Market Health Coaching Program services.

If you are Whole Health Plan member and have not established care with the Center for your primary care services, call us to make an appointment or learn more about the benefits available to you as a patient of the Center.

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