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

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.
A daily walk can be the perfect opportunity to get up from your chair and take in some fresh air. Although walking alone can benefit your physical health, strolling with a companion can boost your mood and overall wellbeing.
You don’t need a gym to fit in a workout; you’ve got all the equipment you need right in your home kitchen. Even a brief kitchen workout can help you maintain a consistent fitness regimen that you can later expand upon.
This Monday, set the intention to “spice up” your daily walk with different strength-building, mindfulness, and breathing techniques that can be adapted to each individual’s comfort and ability level.
Move It Biking Featured
Besides getting you from point A to point B, biking is an excellent form of exercise that can improve your physical health as well as save the environment from one more car on the road. This Monday, bike safely and reap the benefits.
Set yourself up for success this Monday by following a program that emphasizes incremental progress and small steps forward to meet your fitness goals.
The health benefits of dancing are often overlooked, but the combination of simple movements and moderate pace makes it an accessible (and fun) form of physical activity for people of all ages and fitness levels.
Move It Positive Affirmations Feature
Positive affirmations can help motivate you to pursue new healthy habits and overcome existing challenges by replacing that little negative voice in the back of your head with words of encouragement.

Walk Your Way to Better Health

Our Walk Your Way to Better Health package is designed to help you start and maintain a walking routine, one Monday at a time. Sign up for our free 10-week email series to receive weekly inspiration and motivation sent straight to your inbox or download the full package and start taking the steps toward a healthier you.

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.