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Mornings are a good time for movement. If time is limited and riding an exercise bicycle isn't possible, try incorporating some stretching while sitting or standing. Even a few moments of movement are better than none. This simple practice can encourage more activity throughout the day.  Morning Movement “I have to exercise in the morning before my brain figures out what I’m doing.” Marsha Doble Procreate background with Canva Elements
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Waterfalls are nature’s way of showing us the beauty of steady, forward motion. On days when moving feels difficult, remember that even the tiniest action--moving your head, fingers, or toes--counts as progress. Celebrate each small step, because every bit of movement matters. Like a waterfall, keep moving forward.  Flowing Movement "Waterfalls teach us: always move forward, even when it seems impossible." Anonymous Cross River Falls, Schroeder, MN USA September 11, 2017
"Walking through darkness with thoughts full of colors." Prajakta Mhadnak Some days movement is difficult, and it feels like walking through a long, dark tunnel. Focus on the brightly colored sky at the end of the tunnel. Oahu, Hawaii USA October 6, 2010 
 Mayo Clinic has suggestions for ways to start walking and stay motivated on Walking: Trim your waistline, improve your health. There might even be a walking club in your area to help you start and stay motivated. Check out America’s Walking Club (AVA) - This non-competitive sports organization emphasizes "Fun, Fitness, and Friendship." An interactive map helps walkers find a local club. If there isn't a club nearby and you want the motivation other people provide, start your own walking group to encourage more walking. Walking is not only good for your health, but it can also improve your mood by increasing positive feelings of happiness and contentment. You may even feel like you are "walkin' on air." Taken on July 2, 2007 with a Canon PowerShot A630 in Alberta, Canada.
 "I bend so I don't break." Anonymous Check out these two online resources to help you bend so you don't break. Stretching: Focus on Flexibility a resource from Healthy Lifestyle: Fitness on the Mayo Clinic website offers many recommendations.. 5 Easy Flexibility Exercises from the Cleveland Clinic offers more suggestions for a more flexible body. Try the following simple laughter exercise as you work to improve flexibility. Laughter can help reduce stress and muscle tension, enhance range of motion, increase blood circulation, and improve breathing. Shaking It Out: Inhale deeply and as you exhale, shake your arms and hands while laughing or smiling. Background is from a sky photo and used with a Canva Element.
Newest Laughter Exercise: Deep or Diaphragmatic Breathing This laughter exercise involves breathing in through your nose and into your diaphragm so that your belly expands. Breathe out through your mouth with the "out breath" lasting longer than the "in breath." Inhale as you raise your arms above your head, hold your breath for 3-5 seconds. Then slowly bend your body from the waist, let your arms dangle, and exhale saying “haaaaaaaaa” and continue to laugh. Repeat a few times. End each time with: “Feeling good, feeling good, YAY.” If at any time, you feel uncomfortable, stop immediately.  Chair exercise is an excellent movement option if you are not comfortable standing. Exercise with others at a community center, YMCA, or fitness studio. If you prefer solo workouts, find a YouTube video for chair exercise and start moving. If standing or walking is uncomfortable right now, ask a healthcare professional for suggestions about ways to move your body. Perhaps you might be able to do simple stretches, flex your fingers or toes, do head circles, or touch your knees while sitting in a chair. Explore the options to just move. Procreate background with a Canva Element.
Each new day, whether it starts with sunshine or clouds, shows God faithfully loves and cares about each of us. This photo of an early morning moon was taken at sunrise with an iPhone SE on May 17, 2022 in Harrison, WI USA.  "They are new every morning. Great is your faithfulness." Lamentations 3:23 WEB
The beautiful sandhill cranes can be quite active. Their movements encourage me to find more ways to find more movement outdoors when they return in spring. Look for things that encourage you to move. Perhaps it's a motivating wallpaper on your phone or a personalized background on your desktop. Sticky notes, a bulletin board, or refrigerator message can also be reminders to be active. Changing your reminder(s) occasionally can help encourage you to include movement in your life.  This photo was taken in the second warmest April so everything was a bright spring green. (April 2016 was the warmest since the 1880's when weather reporting improved.) It was taken in Harrison, WI USA on April 22, 2020, with an iPhone 6s.
Move Your Way - Walk. Run. Dance. Play. What's your move? is found on the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion website. There are tools and resources for adults, parents and for during and after pregnancy. Videos and an interactive tool can help you plan for more activity and movement in your life If you are too busy for physical activity, there are tips for fitting more activity into your day.  The background was created with Procreate. Canva provided the Element and the text.
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