Value Movement: Script the Critical Moves

You’re not broken. You’re just sitting too much.

And before you roll your eyes—yes, I know you’re busy, and no, I’m not telling you to spend an hour in the gym. I’m telling you thatyou can change your health in one-minute bursts.

Any given month, AARP runs an article about“movement snacks.”I’ll save you the time of reading it and summarize in a sentence:three or more 30–60 second bouts of vigorous movement can improve your health—short and long term.

That’s it. You can literally start right now.

Stand up.
Squat for 30 seconds.
Get out of breath.
Do it again twice later today.

Boom. You’ve just had your firstexercise snack.

What counts as a “movement snack”?

Here are a few ideas:

• Calf raises or pretend to jump rope for a minute.

• Get up and down off the floor quickly for 60 seconds.

• Countertop push-ups (yes, they count).

• Reach for the sky, then touch your toes for one minute.

• Jog in place.

• Make your body into an “X” — hands overhead, feet apart. Touch left fingertips to right toes, then switch. Repeat for one minute.

You can do anything for a minute. And here’s what happens when you do: yourmood, productivity, and focusall shift for the better. You’ll probably even reach for your water bottle (hydration bonus!).

Script the Critical Moves

Here’s where most people drop the ball—they try to rely on willpower.
Don’t. Script it instead.

Attach your movement snack to atriggerthat already happens in your day:

• “Every time I send an email, I’ll do five squats.”

• “Every time I want to throttle my coworker, I’ll do ten push-ups.”

• “Every time I open a new tab, I’ll reach for the sky.”

Write your version on a sticky note and slap it on your monitor. It sounds silly, but you’ll be shocked how fast it becomes automatic.

Why This Matters

You were made to move.

Your body evolved in an environment that demanded vigorous physical activity every single day. That’s why you look like a human and not like a chair (and honestly, why some of our relatives who’ve spent 40 years in chairs… kind of do).

Movement fuels blood flow, bone strength, muscle activity, hormones, brainwaves, digestion, lymphatic drainage—the list goes on.
When we glue ourselves to chairs and screens, we’re slowly starving the very systems that keep us alive and thriving.

The fact that your body respondsso positivelyto just one minute of effort tells you how powerful movement really is.

Your Challenge

Script one critical move this week that helps you value movement.
Send it to me—I genuinely want to hear what you’re trying and how it’s working.

You don’t need fancy equipment, a gym membership, or an hour of spare time.
You just need one minute, three times a day.

Because you, my friend, aremade to move.

Keep Moving,
Dr. Kelli
Dr. Coach Kelli Physical Therapy & Sports Training
📍 185 Fairfield Ave. 1A West Caldwell, NJ 07006
📞 973-791-8318