The 2019 Move It Monday Challenge!
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Hi! It’s great to see all the new members here this week. Welcome! Time to gear up for Monday and beyond!!!3
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Hi! It’s great to see all the new members here this week. Welcome! Time to gear up for Monday and beyond!!!
I agree, @nebslp! I am so excited to see so many new faces. Lots of new members who will soon discover why Move It Monday is a favorite activity around here: because exercising on Mondays is a great launching point for the rest of the week and sets just the right tone.
I wanted to say something about the kinds of challenges we will be having. Each of the challenges have been carefully selected because we believe that they have broad appeal and require no special equipment and can be done by people of all fitness levels. That said, it is tricky to find one activity that will work for everyone. We hope you’ll participate in the recommended challenge because it’s fun to do something as a group and get feedback from you on how it goes. But if a particular activity doesn’t work for you, find an exercise that does work and do that instead. Don’t sit out the week —find something else! And if you want to supplement the Monday challenge with a favorite activity of yours, that’s great too.
What I want for each of us is to find an exercise that we enjoy and will want to keep doing, week after week, year after year. That’s where the benefit to your health lies —-in small, sustainable actions that you keep doing because you see and feel the difference that regular exercise makes in your life. I truly believe that if you stay with us each Monday through March, you’ll still be exercising each week come the end of the year. There’s magic in Mondays. Give it a fair chance and I think you’ll agree.
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Our first challenge is intended to bring us all on the same page and introduce the Move It Monday concept a bit further. There are a several suggested activities -- let us know how you got moving this Monday!
Use Monday to Stay on the Right Track
New routines can take some time to get going. If you’ve been trying to make your day more active, use this Monday to check in on your progress and to stay on track. Did you use January to make a new resolution? Consider Mondays instead! You can resolve to keep moving and try new activities every week. You haven’t fallen off the wagon yet! You might just need to make some minor adjustments.
Staying active can become second nature to you no matter what your fitness level is. In the beginning, keep track of how often you get up and move throughout the day and how much time you spend moving.
Experts recommend 150 minutes of moderate physical activity a week, or about 30 minutes per day, five days a week. You can build up to that kind of goal over time. For now, draw up an hourly schedule and note when you get up and what you do. If you find that you’re sitting for a long period of time, find an activity that will help break up that block of time.
You can use every Monday to reset your practice, add to it, or change it up if you want to do something more or less challenging. Changing your lifestyle is not a sprint – it can be done incrementally, over the course of time. You can hit the “reset” button every Monday and reach new goals every week!
Here are a few simple exercises that will keep you moving throughout the day:
Mini workouts: Whenever you can find a few moments, do quick exercises in short bursts that will get your heart beating and muscles moving!
Chair yoga: If you can’t leave your desk, take some time to stretch and prevent yourself from getting stiff. Bonus: A little yoga will help you reduce stress!
Walking: Walking is real exercise. Consider organizing or walking a Monday Mile. But if you can’t find the time to do that, take short walks throughout the day. Park your car further away from your destination instead of finding the closest spot. Take the stairs instead of the elevator. Walk during conversations or meetings at work. Every step counts!
It’s never too late to start being more active on a daily basis. Monday is a great day to start adding a little bit more movement to your day that can continue through the rest of the week!
Connect with us to learn more Move It Monday tips on Facebook, Twitter, or Instagram.
Original post: https://www.moveitmonday.org/monday-right-track/
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Thanks @themedalist for all you do!2
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prgirl39mfp wrote: »Thanks @themedalist for all you do!
You’re welcome! I thoroughly enjoy this group. We can’t help but get older, but if we cultivate healthy habits and embrace personal growth, we can get better as we age.
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I had a great plan of action for moving more every single day and followed through from Oct 1-December 18, and then I allowed the holidays and responsibilities to take me off course. I’m excited to use the Move It Monday Week 1 to get back on track. The detour ends now! Thanks, Denise.4
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Thanks for making this group part of your storm preparations, @themedalist !
Some of your suggestions really resonate with me. I used to think the "park further away" advice was for wimps, but when I started wearing a Fitbit, I saw how much that actually can add to my daily activity. I take that one step further and purposely park in a lot in the other side of campus so that I "walk to work" from the that lot.
Another great suggestion is the chair yoga. I found a video I really like and use it on my long work days, so I don't skip my yoga in those days.7 -
Thanks for the motivation @themedalist !! Great suggestions on here.4
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I think it's appropriate that we start our challenge on Martin Luther King Day. Dr. King's counsel to "Take the first step" is beautifully applicable to starting a healthy lifestyle. If you are new to exercise, you won't see all the benefits right away. But if you make exercise a priority in your life, it won't be long before you experience what we've experienced: more energy, fewer aches and pains, a tremendous sense of accomplishment, and that broad smile on your doctor's face when she tells you you are no longer pre-diabetic. A better life IS waiting for you, but you have to MOVE to go get it!
Let's take the first step today!
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After traveling the past two weeks for work, and another 9 day trip coming up on the 30th, I need this!! I've been trying to get in steps and workouts, but it's starting to become more of a challenge and struggle with the crazy hours. On days when I am home and at the office, I'll continue to only take the 3 flights of stairs rather than the elevator. I try to do that at hotels as well, as long as I'm not on the 10th floor.3
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Week 1 Challenge DONE! 15 Minute walk on my treadmill! Happy Move It Monday Everyone!4
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T25 complete for today!3
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The sidewalks are too slippery for any extra walking - so I am doing the chair exercises - its helping to keep me warm in my office.4
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So far I've taken two mini breaks at work and used them to do laps in our conference room...26 minutes active so far and almost at my FitBit step goal already. This is awesome! Why on earth did it take a challenge for me to do something that feels so good and helps me get away from my desk?
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I am tethered to my phone so doing chair yoga, stretching and extra stationary steps at my desk are a few to stay more active. I am also do a check list to keep up after work and weekends. I appreciate all the help I can get.
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It was my sister’s birthday today, so after we met for a workout we walked to a restaurant for lunch. I’ll do my Yoga and posture exercises this evening after dinner.5
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Slow start right now. I did 15 minutes of Qigong today. I am nursing an injury right now.5
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Great first day, Everyone, in spite of crazy work schedules and icy weather! I’m glad you found something you could do for Move It Monday. Welcome to all our new members!
And keep the updates coming!5 -
I went to the gym: 20 min cycle, 20 min strength, 10 min stretching. I have also done some stretching at home, since I'm trying to do this at least twice a day.
I like the idea of mini workouts, and have tried to do that before, especially if I am not going to the gym. I will also try and remember the various chair yoga stretches.5 -
I got it in 15 minutes of Just Dance on the Xbox, and 3500 steps today (starting small). I had to do two short walks to get all the steps, but I got them in. Yay!
I appreciate this group, I hope it helps me stay motivated.4
