Your Movement. Your Time. Your Way.
Short on time? Create a simple 10- or 15-minute movement routine designed to help you add more movement to your day—no gym or equipment required.
Create Today's Movement Routine
Choose the options that work best for you today.
Today's Movement Routine
A Little Movement Still Counts
This tool is meant to make getting started feel more manageable. A short routine can be one way to add movement to your day and build a more consistent habit over time.
These 10- and 15-minute routines are quick-start options and are not intended to represent all physical activity a person may need during the week.
Move Safely
Choose movements that are appropriate for your abilities and comfort level. Move at a comfortable pace and use a stable chair or wall for support when needed.
Stop activity if you experience pain, dizziness, chest pain, unusual shortness of breath, or other concerning symptoms.
This tool provides general wellness and educational information only and is not medical advice or an individualized exercise prescription. If you have a health condition, injury, significant mobility concern, or are unsure whether physical activity is appropriate for you, consult an appropriate qualified healthcare professional before beginning or changing an activity routine.
Keep Building Your Self-Care Routine
Ready to take your self-care beyond today’s movement routine? The Ultimate Self-Care Blueprint gives you guided strategies, reflection tools, and practical steps to help you create a more intentional approach to caring for yourself.