Easy Movement Recipe for Getting Active Again
Servings
You + anyone you can convince to join
Ready In:
15 minutes a day
Calories:
Burned, not counted đ
Good For:
Stiff joints, low energy, post-summer slump
About this Movement Recipe
If your summer involved more lounging than lunging, donât worry! Youâre not behind, youâre just getting a fresh start. The key is easing your body back into movement so you build momentum without injury or burnout.
Hereâs your step-by-step “movement recipe” to get moving again, feel stronger, and actually enjoy the process.
Ingredients
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1 comfortable pair of shoes
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1 playlist or podcast you enjoy
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A realistic schedule (start small!)
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A pinch of patience and self-compassion
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Optional: a friend, pet, or accountability buddy
Step by Step Instructions
Step 1: Warm Up Your Mindset
Before you even start moving, set a realistic goal. Forget about âmaking up for lost time.â Focus on what you can do today. 5 to 10 minutes is enough to begin.
Step 2: Simmer with Light Movement
Ease in with gentle, low-impact activities to wake your muscles:
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Walking at a relaxed pace
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Gentle stretching or yoga
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Mobility drills (shoulder rolls, neck circles, ankle rotations)
This is your foundationâdonât rush it.
Step 3:Â Fold in Strength and Stability
Once youâve got a week or two of light movement, start adding:
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Bodyweight exercises like squats, wall push-ups, and glute bridges
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Light weights or resistance bands for extra challenge
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Balance work to keep joints and core strong
Step 4: Add Flavor with Fun
Choose activities you genuinely enjoy so itâs easier to stick with them:
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Dance classes, pickleball, or swimming
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Hiking or exploring local walking trails
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Playing a sport or game with friends
Step 5: Rest and Recover
Rest days arenât laziness. Theyâre when your body repairs and gets stronger.
Aim for at least one rest day between higher-intensity sessions.
Step 6: Taste Test and Adjust
Check in with how your body feels after each week. If youâre overly sore or tired, pull back a bit. If you feel good, gradually add time, reps, or intensity.
- Happy brain chemicals 100%
- Less couch potato guilt 76%
- Surprise muscles you forgot you had 63%
Final Tip
Think of movement like building a recipe you can keep coming back toâitâs not about one âperfectâ workout, but about consistent, bite-sized steps. In a few weeks, youâll feel stronger, more energized, and ready for whateverâs next.
If youâd like a plan tailored to your needs, or need help overcoming pain or stiffness, our team can help you restart safely and confidently.
We also offer a 6-Week Wellness Program, designed to guide you through sustainable lifestyle changes, blending movement, nutrition, and stress management so you can feel your best long-term.