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

Your heart is a muscle, and just like your biceps and quadriceps, it too benefits from a weekly workout. Getting the proper amount of physical activity can help you keep your heart healthy and prevent problems from developing in the future.
Move It Habit Stacking Featured
Adding a new behavior to your daily schedule by “stacking it” on top of an existing habit can help you incorporate a surprising amount of extra physical activity into your routine without even realizing it!
What you eat before and after you exercise is almost as important as the workout itself. Food gives you the energy necessary to be active and focused, and it also provides the nutrients required to build muscle and bone strength, as well as help the body recover post work...
While many may dismiss stress as just part of life, it's actually known as a ‘silent killer’ as a result of the negative health outcomes it can trigger. This Monday, reconnect to your plan to stay fit and keep moving in order to reduce your stress level.
You don’t have to do your 30 minutes of daily physical activity all in one shot. Find creative ways to incorporate more walking into your normal routine.
Regardless of your age or ability level, getting active—whether it’s walking, jogging, stretching, strolling, or rolling—can positively impact your physical and mental wellbeing and lead to a better quality of 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.
Moderate aerobic exercise increases the amount of slow wave sleep (also referred to as deep sleep) you get each night.

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.

Want to get a jump start on healthy activities every Monday morning? Sign up for the Healthy Monday newsletter!