"5" to Thrive in 2025 - Week 13: Boost Your Physical Activity

In a world where convenience often trumps movement, finding ways to stay active can feel like a challenge. But the truth is, you don’t have to run marathons or spend hours in the gym to reap the benefits of physical activity. Small, intentional movements throughout your day can have a huge impact on your overall health and energy levels. This week, we’re focusing on five simple ways to boost your physical activity and make movement a natural part of your daily routine.

1. Start Your Day with Breathwork, Fluids, and Stretching

How you begin your morning sets the tone for the rest of your day. Instead of rushing straight into your tasks, take a few moments to ease into movement. Deep breathing helps oxygenate your body, a glass of water kickstarts hydration, and a few gentle stretches awaken your muscles. This simple ritual not only improves circulation but also increases flexibility and reduces stiffness.

Why is this important? Overnight, your body becomes dehydrated, and your muscles can stiffen. Starting with breathwork, hydration, and stretching helps to re-energize your body and prepare you for an active day ahead.

Action Step: Before reaching for your phone in the morning, take five deep breaths, drink a full glass of water, and do a few light stretches to wake up your body.

2. Aim for Moderate Activity Each Day

You don’t need to push yourself to the extreme—just aim for consistency. Moderate physical activity, like brisk walking, yoga, or cycling, can greatly improve heart health, boost mood, and enhance stamina. The key is to find activities that you enjoy so that movement becomes a habit, not a chore.

Why is this important? Engaging in regular movement strengthens your cardiovascular system, supports mental clarity, and helps maintain a healthy weight.

Action Step: Set a daily goal to move for at least 30 minutes. This could be a walk around your neighborhood, a quick dance session, or a yoga flow.

3. Take Short Movement Breaks and Choose the Stairs

Sitting for long periods can slow down circulation and cause stiffness. By taking short movement breaks throughout the day, you can counteract the negative effects of prolonged sitting. Opting for stairs instead of elevators or escalators is another simple way to increase daily movement without setting aside extra time.

Why is this important? Frequent movement throughout the day improves circulation, boosts energy, and prevents stiffness and fatigue from prolonged sitting.

Action Step: Set a reminder to stand up and move every hour. Walk around your office, stretch, or take a few deep breaths. When given the choice, take the stairs instead of the elevator.

4. Try a Fun Fitness Class or Video

Exercise doesn’t have to feel like a burden—it should be something you look forward to! Whether it’s a dance class, kickboxing, or a fun YouTube workout, switching things up keeps exercise exciting. Exploring new movement styles also helps engage different muscle groups and keeps you motivated.

Why is this important? Enjoying your workout makes it easier to stay consistent. Trying different activities prevents boredom and ensures that all muscle groups get attention.

Action Step: Try one new fitness class or workout video this week. Choose something that excites you—whether it’s a dance cardio class, Pilates, or a bodyweight HIIT session.

5. Use a Fitness Tracker to Monitor Your Steps

Tracking your movement helps build awareness of how much (or little) you move each day. Many people are surprised to learn how much time they spend sitting. A fitness tracker, smartwatch, or even a step-tracking app on your phone can encourage you to reach daily movement goals.

Why is this important? What gets measured gets managed. Tracking your steps provides motivation to move more and helps you see progress over time.

Action Step: Set a daily step goal—whether it’s 5,000, 8,000, or 10,000 steps. Use a fitness tracker to monitor your progress and challenge yourself to add more movement throughout the day.

Final Thoughts: Small Moves, Big Impact

Movement doesn’t have to be complicated—it just has to be consistent. By integrating simple habits like morning stretches, moderate activity, movement breaks, fun workouts, and step tracking, you can make physical activity a natural and enjoyable part of your lifestyle.

Remember: “You don’t have to be extreme, just consistent.” – Unknown

Progress is built on small, sustainable actions. Keep moving, stay consistent, and watch how even the smallest changes can create lasting results!

Here’s to a healthier, happier you!

Thrive on,

Your Life & Health Coach – Martha A. Stewart

**Disclaimer: The information provided in this blog is not a substitute for health advice from a qualified medical provider. Always consult a healthcare professional before making significant changes to your diet, exercise routine, or lifestyle.