7-Day Movement Reset Challenge

The New Year is the perfect time to refresh your wellness goals and commit to feeling your best. If you’ve been sitting more than moving, this simple 7-day challenge will help you reset your body, boost your energy and mood, and build momentum toward a healthier you. Consistency turns hard into habit—start now, and watch and feel it get easier.

Why Movement Matters

Movement is medicine. Regular activity improves circulation, reduces stiffness, strengthens muscles, and supports mental health. Even small steps can make a big difference when done consistently.

Kickstart your year with this simple, daily movement challenge:

Day 1: 10-Minute Walk

Start simple—take a brisk walk indoors or outdoors. Focus on posture and breathing.

Day 2: 5 Minutes of Gentle Stretching

Stretch your neck, shoulders, hamstrings, and calves. Hold each stretch for 20–30 seconds.

Day 3: 10 Bodyweight Squats

Squats strengthen your legs and core. Keep your chest up and knees aligned.

Day 4: Posture Check (10 Minutes)

Sit tall, shoulders back, and engage your core. Set a timer and practice good posture.

Day 5: 15 Calf Raises

Stand near a wall or chair for balance. Lift your heels slowly and lower with control.

Day 6: Core Activation (10 Minutes)

Try planks or gentle core holds. Modify as needed against the wall or on your knees for comfort and safety.

Day 7: 20-Minute Outdoor Walk or Light Yoga

End the week with a longer walk or a calming yoga session to stretch and restore.

Tips for Success

✔ Track your progress each day. Your future self will thank you for the effort you make now.

✔ Listen to your body—modify as needed. Progress is progress, no matter how slow—keep moving forward.

✔ Pair movement with hydration and good sleep for maximum benefit. Strong habits build strong bodies—commit to the process.

Ready to Reset?

Join us in making movement a daily habit! If you need guidance or want a personalized plan, schedule a PT session today. We’ll help you stay strong, mobile, and pain-free all year long.