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Move for 10 Minutes for 10 Days

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

— Martin Luther King Jr.


In a world dominated by screens and sedentary activities, making a commitment to daily intentional movement is more important than ever. Regular physical activity is crucial for maintaining physical and mental health, boosting energy levels, and enhancing overall well-being. However, with busy schedules and a multitude of distractions, it can be challenging to hold ourselves accountable for getting in those vital minutes of movement each day. Here are practical tips to help you stay committed to integrating at least 10 minutes of intentional movement into your daily routine.



Set Clear Intentions

Start by defining what 'intentional movement' means to you. It could be a brisk walk, a short yoga session, dancing to your favorite music, or any other activity that gets your body moving and makes you feel good. Set a clear intention for your daily movement practice and remind yourself of the reasons behind your commitment.


Schedule It

Treat your special movement time as an important appointment that can't be missed. Schedule it into your day, whether it's first thing in the morning, during your lunch break, or in the evening. Having a designated time slot for your movement practice will make it easier to stick to your routine.


Make It Enjoyable

Choose activities that bring you joy, relieve stress, or energize you depending on the day, the mood, or the season. The more you enjoy your movement practice, the more likely you are to stick with it. Experiment with different activities until you find something that resonates with you.


Set Realistic Goals

Setting achievable goals is a great way to stay motivated and track your progress. Whether it's walking a certain number of trackable steps, feeling confident in a yoga pose, or dancing for 10 minutes without stopping, having a goal to work towards can keep you engaged and motivated.


Be Flexible

Life is unpredictable, and sometimes things don't go as planned. If you miss your scheduled movement time or can't complete your intended activity, be kind to yourself and find alternative ways to incorporate movement into the mix. At the end of a particularly rough day, intentional rest counts, too.


Enlist a Buddy

Having an accountability partner can be incredibly helpful for staying committed to your movement practice. Whether it's a friend, family member, or coworker, having someone to share your goals and progress with can provide extra motivation and support.


Track Your Progress

Keeping a record of your daily movement can be a great way to stay accountable and see how far you've come. Use a journal, app, or calendar to track your activities, and take time to reflect on your progress regularly.


Celebrate Your Achievements

Take time to acknowledge and celebrate your achievements, no matter how small. Whether you've reached a new milestone, tried a new activity, or simply stuck to your commitment for another day, give yourself a pat on the back!


Stay Positive

Maintain a positive attitude towards your movement practice and yourself. Treat each day as a new opportunity to move and feel good in your body. Remember to be kind to yourself and focus on progress, not perfection.


Listen to Your Body

Lastly, it's important to tune in to your body and listen to its signals. If you're feeling tired, sore, or unwell, give yourself permission to take it easy and adjust your movement practice accordingly. Remember, the goal is to feel good, not to push yourself to the point of exhaustion or injury.


Committing to daily intentional movement is a powerful way to take care of your physical and mental well-being. By setting clear intentions, scheduling your movement time, choosing enjoyable activities, and staying flexible, positive, and kind to yourself, you can create a sustainable movement practice that supports your overall health and well-being. Remember to listen to your body, celebrate your achievements, and enjoy the journey!


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I want to learn about YOU and share a few tools to start feeling better and more empowered to move TODAY. Can't wait to chat 👇🏼


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