Seven Steps to a More Vibrant, Energized & Replenished YOU

Dr. Heather Lee Farrell’s

Seven Secrets to a Thriving Life!

Secret Six, Part One

Movement is a gift to my body.
It enhances my life, creates well-being, feeling energized and rejuvenated.

Just Enough Movement

Integrate a bit of healthy movement throughout your day in a way that works for you.

Just as our body loves to have stillness and rest, it loves to have movement. 

Do this in very small chunks like a few minutes.             

It doesn’t matter who you are, how you live your life, or what you do during the day. This will benefit you. Harmonize your day with healthy movement. That varies for everyone.

A bit more Essential Info About Movement

Movement is an excellent form of self-care you can do throughout the day in brief periods. Moving affects the way you feel. Your brain and body are connected.

Most people think that healthy movement is going to a gym for cardio or crunches. Those activities are healthy and wonderful, but healthy movement is multi-planer, uses our whole body, and can be very simple.

It is vital to understand that there is a difference between exercise and movement. Through years of studying the body and exercise, scientists have found that movement is more critical in a day than exercise.

Thankfully, the latest studies on movement tell us that even a little bit of physical activity can go a very long way.                

That is why you hear so much about people who live in “Blue Zones” and their health and longevity. So, someone who works out a few times per week AND sits for most of their day can have more health issues than someone who simply moves around all day or takes movement breaks.

Know that same person ALSO may participate in running, cycling, hiking, or mountaineering. What is different is that they are also integrating healthy-whole-body movement into all aspects of their day.


A recent study learned that people who run less than an hour a week live as long as those who run more than three hours a week. Some other research has shown that sitting less and standing and walking more can matter your health than how much you exercise.

Now, this does not mean that I suggest you run one hour per week and not sit down–it’s just an example of how much variety is available for you to explore in this area. 

I take part in more extended periods of ‘exercise like cycling, trekking, walking, and mountaineering, but I also do healthy movements throughout my day. I have found that doing healthy movement throughout my day brings me more vitality than long hours of focused workouts or activity.

You can discover this too in easy, doable ways no matter how much your run, ride your bike, or go to the gym!

How To:
  • Just Start! Decide ahead of time to try this for one day. Make it deliberate practice.

  • Think of this as movement breaks of 1 to 5 minutes each where you do a practical healthy-for-the-body movement or something other than what you usually do.

  • Try taking a 2–3-minute standing, stretching, or walking break a few times a day. If you sit a lot overtime, consider doing it every few hours. A little bit of movement goes a long way! 2–3-minute standing, stretching, or walking break about every hour.

  • Then, try a different or new position no matter what you are returning to do.
Want to Access Prior Days? Click Below:
Program General Guiding Tips: 
  • Always come back to reflect on the one step you can do that has the most impact for you. Click Here for Taking Small Steps PDF

  • Know that each day and deliberate practice supports the other. As you develop and expand your practices and empower yourself with these healthy choices in a way that works for you, you will make minor adjustments. Know that is okay–make it work for you! Reach out to me for any feedback. Click here for Deliberate Practices PDF
  • Intention and Committment: Setting aIt is as simple as asking yourself: what you want to get out of the program. What’s your intention?Click here for an Intentions Worksheet.

  • Consider tracking what you do – record your progress. This offers you a tool for self-accountability. A tracker gives you data about the actions you take. I find that data like this can be helpful in evaluating, assessing, and readjusting!  To do this, you can create your tracker in a notebook, use an app, or another method.  Click here for a few different styles of trackers: Tracker 1, Tracker 2, Tracker 3

  • Also, reflect on what thoughts or things are getting in the way. Becoming aware of what we are not aware of is a game changer!  I have a practice sheet for you related to this. Click here for Reflect and Eval Sheet

  • Know that the foundation of making shifts-even tiny ones that matter is your mindset. Not willpower. So, spending time with mindset work creates a solid foundation for your envisioned life and wellness. AND in a way that feels good and works for you!  Creating wellness is rooted in your beliefs, thoughts, and stories you have about yourself. Don’t worry; I’ve sprinkled a bit into this program!

  • Look for related and in-depth suggestions and tips from me in upcoming emails. I will share some invitations and special-for-you offers as well!