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 Ergo Feature
Working from home doesn’t have to be a pain. There are movements and mini-workouts you can do throughout the day to spare your spine, lower back, and posture.
The  F.I.T.T. formula (frequency, intensity, type, and time) is a flexible exercise framework used to organize and manage your fitness routine. By altering one of the four variables, you can tailor your workout to meet specific fitness goals.
Move It Habit Stacking Featured
Many of us make coffee in the morning, and the brewing process takes between 5 – 10 minutes. During the time you wait for your coffee, you can easily add a new better-for-you behavior into your schedule, such as a few sets of high knees or light jogging in place.
Move It Assess feature
An important way to avoid injury and stay active is knowing your fitness level. A quick self-assessment can help you identify which parts of your body are strong and which parts may need attention.
move it outdoors feature
This Monday, let the outdoors be your gymnasium. Exercising in a park or wooded area allows you to experience the beauty of nature while getting in your daily physical activity.
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.

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.