Move more

Research shows that moving more can have a huge, positive impact on your overall health and happiness.

The best part? You don’t have to do all the moving in one big chunk! Split it up over small chunks of your day or week, and your efforts will add up to positive results over time!

Your goal is to reach 150 minutes of moderate exercise and two sessions of resistance/strength training per week.


Physical activity can help prevent:

  • type II diabetes
  • coronary artery disease (CAD)
  • hypertension
  • stroke
  • certain cancers

The benefits of strength/resistance training (like yoga or working with weights) are big! Strength training helps to build strong bones and prevent osteoporosis.

Being active has benefits beyond disease prevention! Moving more can:

  • improve your sleep
  • help your mood
  • lower your stress levels
  • increase your balance and flexibility


Add steps: Park farther away so you can walk more.

Banish elevators: Two or three flights of stairs? Take them instead of the elevator.

Challenge yourself: Add a few push-ups or squats to basic actions—like turning on a light-switch.

Learn new things: Try a dance class you’ve always wanted to take or ride your bike to work. New things can help you stay inspired and keep your mind sharp.

Reduce your screen time: Trade some of your sitting-and-scrolling time for active time.

Use devices & apps: Try a fitness wearable to track your activity and see if it provides you with extra motivation.


Make your health & happiness a priority: Make time for moving more, and treat active time like you would any other important appointment!

Find a buddy: Stay accountable by finding a friend who wants to move more too.

Reduce friction: Make a plan and set things up (like packing your gym bag and putting it by your door) the night before.

Exercise as a family: If you’ve got a family, get everyone moving more together.

Carebook Health & Wellness Team – Last reviewed 04-2019