By Dr. John Timberlake
Exercise
Practice Each Day · 3 of 4
Make time to move
A daily, 20-minute block of moderate exercise can support emotional health, improve mood, and reduce feelings of anxiety. Tracking your steps can help you notice how much you move each day.
Try one of the activities below or use your own routine. Check it off when you finish, then record your total steps at the end of the day.
Today’s activity
Enter your daily total from your phone, watch, or step counter.
Your entries stay in this browser tab for today, including when you return from another activity. They are not sent to the practice.
Exercise ideas
For moderate exercise, aim for a pace where you can talk but not sing. Yoga and tai chi may be gentler, depending on the routine.
Brisk nature walk
Walk outside in a park or green space for 20 minutes at a brisk, comfortable pace.
Restorative or flow yoga
Move through a 20-minute yoga sequence at a pace that suits you.
Low-impact indoor cardio
Cycle at a steady, conversational pace on a stationary bike or use an elliptical for 20 minutes.
Bodyweight and core circuit
Try 20 minutes of gentle, continuous movement, such as bodyweight squats, modified push-ups, and marching in place.
Tai chi
Practice slow, flowing movements for 20 minutes, focusing on body awareness and balance.