We all experience the pressure of completing the goals we declared to exercise more with the arrival of the New Year.

It can be easy to think that this goal needs to involve a complicated workout plan or that you need to set aside huge amounts of time in your busy schedule.

But the truth is, movement doesn’t have to be complicated or take up lots of time. Any kind of exercise you can do is beneficial…something is better than nothing.

Daily movement goes a long way in preventing and decreasing pain, boosting sleep quality, and improving your mental health.

Check out these 5 strategies to make your movement goals a reality:

1. Walk Outside

Walking can help ease pain and the fresh air is a great mood booster. Consider leaving the phone at home…let yourself unplug and enjoy the present moment.

2. Try a Yoga Video

You don’t have to be an accomplished yogi to enjoy yoga and its benefits. There are some great videos out there for all skill levels. And the mobility is great for the health of your joints!

Get your kids involved and enjoy some fun family time. Here are some resources we love:
Yoga With Kassandra
Sarah Beth Yoga
Cosmic Kids Yoga

3. Do Body Weight Movements

Push-ups, sit-ups, wall-sits, squats, and planks are all great options for resistance training.

With a little creativity, the movement options are endless. This link includes a ton of at-home movements as well as modifications for all skill and fitness levels.

Click HERE for access to our Move By Design Mobility program.

4. Move Fast for 5 Minutes

Do a different movement each minute (try jumping jacks, burpees, squats, sit-ups, and lunges). See how many repetitions you can get of each movement.

If you’ve got a little extra time, rest for two or three minutes and repeat the sequence. See if you can get the same number of repetitions each time!

5. Make a Plan

You’re a lot more likely to be successful with your movement goals if you make a plan and stick to it. Map out a schedule at the beginning of the week, or the day, that includes time to exercise. Treat your workout like an important meeting and follow through.

It’s also important to make a plan for what you’ll do in your workout. Whether you’re walking outside, going to the gym, or doing body-weight movements at home, decide ahead of time what that’s going to be.

Remember, it doesn’t have to be perfect. The best way to have success is to figure out what will work best for you and your lifestyle. Experiment and try different things to see what’s going to be sustainable long term.

Don’t forget! Click below for access to our Move By Design Mobility Program. You’re going to need a mobility kit (includes a foam roller, lacrosse ball, and resistance band) which you can get in the office!

Dr. Derek Gallant has committed himself to helping others live the best life possible. After graduating from Wesleyan University, he received his Doctor of Chiropractic Degree from Life Chiropractic College West where he finished 2nd in his class. He is the owner of Beverly Family Chiropractic and co-founder of The Well Family Foundation. Dr. Gallant is certified through the International Chiropractic Pediatric Association (ICPA) in the Webster technique, an analysis focused on assisting pregnant women in a healthy pregnancy and natural birth. He has inspired thousands of people to take control of their own health using the Life By Design method. Apart from full time practice you can find Derek at the parks and coffee shops around Beverly with his family, training hard at the gym, or at the beach surfing.

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