Movement is powerful—it boosts your mood, supports your muscles, and helps you feel more energized every day. That’s why we’re celebrating Move More Month with a simple challenge: find small, enjoyable ways to move your body each day. 

No intense workouts or complicated routines required—just intentional movement that fits into your life. Here are 5 easy ways to move more this month (and have fun while doing it): 

1. Move More by Adding Daily Movement 

Movement doesn’t have to be formal to be effective. Everyday activities can double as mini workouts when you approach them with intention. Try these easy swaps: 

• Take the stairs instead of the elevator or escalator 

• Park a little farther from the store entrance 

• Go for a short 10-minute walk after meals 

• Set a timer to stand up and stretch every hour during the workday 

These small bursts of activity improve circulation, help reduce stiffness and keep your energy flowing.  

Bonus: walking after meals also supports digestion! 

Pro tip: Turn your to-do list into a movement list—vacuuming, gardening, and even dancing around the kitchen all count. 

2. Try Simple Strength Exercises

Building strength supports your muscles, joints, and metabolism. And the best part? You can do it from home, with zero equipment. A few beginner-friendly moves to try: 

• Squats – Great for building strength in your legs and core 

• Lunges – Help with balance and hip mobility 

• Planks – Strengthen your core and improve posture 

• Start with just 1–2 sets of 8–10 reps, a few times a week. As your body adapts, you can add time, reps, or variations to keep it interesting. 

Make it fun: Try a strength circuit with a friend or create a playlist that motivates you to move! 

3. Make Recovery Part of Your Routine

Recovery is just as important as movement itself. When you take care of your muscles, they take care of you. Here’s how to support your body between movement sessions: 

• Do gentle stretching before and after activity to stay limber 

• Use a foam roller or massage ball to release tension and soreness 

• Prioritize hydration throughout the day 

• Fuel your body with nutrient-dense meals and snacks 

Think of recovery as self-care: a few minutes of stretching at night can improve sleep, reduce tightness, and help you feel more refreshed the next day. 

4. Stay Active and Move More at Any Age

Movement doesn’t have an age limit. In fact, staying active is one of the best ways to support long-term health and mobility. Here are gentle, effective options for every stage of life: 

• Step-ups (using stairs or a low step) to build balance and strength 

• Bodyweight exercises like wall pushups, chair squats, or seated leg lifts 

• Daily walks to support joint health, heart health, and overall mood 

It’s not about intensity—it’s about consistency. Find what works for your body and make it part of your routine. 

Bonus benefit: movement can boost cognitive function and emotional well-being, too. 

5. Fuel Your Muscles Properly

Muscles need more than movement—they need the right fuel to repair, rebuild, and grow stronger. Support your movement goals with smart nutrition: 

• Eat enough protein (think lean meats, beans, eggs, or Greek yogurt) 

• Hydrate regularly, especially if you’re moving more than usual 

• Consider adding myHMB® to your routine—it helps protect muscle tissue, supports muscle recovery, and promotes long-term muscle health and performance 

Whether your strength training or simply staying active throughout the day, how you fuel your body matters. 

Reminder: Food is fuel—not just for workouts, but for life. 

💪 Your Move More Month Challenge: 30 Minutes a Day 

Here’s your challenge: move at least 30 minutes every day this month. That can be walking the dog, doing yoga, dancing in your living room, or following a short workout video. Mix it up, try something new, and make it enjoyable. 

Every movement matters. Every step, stretch, or squat brings you one step closer to a stronger, healthier version of you. 

Ready to get started? Let’s make this month about moving with intention, listening to your body, and building habits that last. You’ve got this.