Move It Monday to Jump-Start Your Week

We offer simple, accessible exercises to help you get moving at home, at work, or in the community.

Weekly Practices

Move It Diversify Featured
We know regular physical activity is important, but doing the same exercises can get tiresome. This Monday, give yourself something to look forward to by diversifying your workouts.
Being more flexible means lower risk of injury, improved posture, and better body control. Get started with these easy-to-execute movements for better flexibility.
Exercise is more than just aerobics and strength training. Balance is a less acknowledged component of physical fitness that can reduce your risk of injury.
Moderate aerobic exercise increases the amount of slow wave sleep (also referred to as deep sleep) you get each night.
Make Monday an occasion to try some mindful walking when you need to de-stress for a few minutes between activities.
Want to have fun and still get some cardio? We recommend a little boogie-woogie. This Monday, dance to improve your mood, your heart, and your life!
The F.I.T.T. formula (frequency, intensity, type, and time) is a flexible exercise framework that can help bring structure to your fitness routine.
You don’t need a treadmill, weights or a squat rack to build muscle at home; with a little creativity, you can fashion a number of household items into fitness gear.

Success Stories

monday mile disability
The New York City Mayor’s Office for People with Disabilities partnered with Move it Monday to organize a Monday Mile kickoff event promoting inclusive physical activity.
Lerner Center Staff Poses with Syracuse Students for Monday Mile
The Lerner Center at Syracuse University drives Healthy Monday initiatives on its campus and beyond. Their team has led the development of Monday Mile programming across two counties in upstate New York, which has resulted in 23 one-mile walking routes. Onondaga and Madis...
Senior leadership from NYU Langone partnered with The Monday Campaigns to set up a weekly Monday Mile program to encourage hospital employees to start off each week with a specially-designated walking route through the hospital.

Start a Move It Monday Program

Find all the resources you need to inspire people in your organization or community to start their week with Move It Monday.