The Summer of Wellbeing, Part I

"Wellbeing" is more than just health – it is a feeling of balance in your mind, body, and spirit. To move toward wellbeing, it helps to look at your whole self. Think of your wellbeing as a bridge that needs support from all of its beams. If you only focus on your physical health but ignore your emotions, the bridge will feel shaky. If you focus only on stress without also thinking about your community and environment, you may not feel the balance you want.

Sound complicated? Then let's start with the basics: your body.

The importance of movement

It’s no secret that your body needs movement in order to stay healthy, but you may not have thought about the alternative: spending long stretches in the same position, especially sitting, can affect your health over time. If sitting or using mobility supports is essential for you, what counts as movement may look different.

Sitting down for long periods of time can have negative effects on your body's cholesterol levels and insulin effectiveness, and can also cause your leg muscles to lose their ability to remove harmful lipo-proteins from the blood. This is important new for those who have desk jobs and love to spend evenings binging a new show on Netflix. So, how can you work with your schedule, your body, and your existing habits to support better physical health in ways that are realistic and kind?

You may be juggling more than one job, caring for others, living with health concerns, or living in places where it does not always feel safe or practical to move around outside. These limits are real and are shaped by larger systems, not by personal failure or anything directly in your control. 

Wherever you are starting from, your movement and rest habits should fit your life, your body, and your access to time and space.

Start paying attention to your body

A helpful first step toward lasting wellbeing is to gently notice what is going on inside and around you. The practice of mindfulness is thousands of years old. The more you pay kind attention to your habits and thoughts, the more likely you are to make choices that support your health and wellbeing.

As you move throughout the day, notice how your body gets from place to place. Pay attention to how often you are sitting, standing, walking, or using ramps, elevators, or stairs. Try to avoid thinking of these choices as good or bad. Instead, be mindful, and notice what a usual day looks (and feels) like for your body.

One strategy that may be helpful is to try keeping a journal for a week to track how your body moves. You may also want to try a body scan to help you focus on different parts of your body if that feels safe and doable for you. If journaling or a body scan feels like too much right now, you might just try to pause once or twice a day to notice one feeling in your body—your feet on the floor, your back against a chair, or your breath moving in and out.

After a few days, think about what you have noticed. What parts of your body feel sore, tired, or need movement, rest, stretching, or support? When during the day did you notice chances to adjust a routine or try a small change?

Move your body more

When you feel ready, you can start trying small, gentle changes. 

You might walk down the hall to say hello to a coworker instead of sending an email. Or, you might just try to stretch, shift your posture, or change your pace as your job allows. Our 5-minute chair yoga video may be something new to try. If you walk a dog and it feels safe for you, think about going one extra block—or, if that isn't possible, spend a few extra moments noticing your breath or the world around you while you wait for the bus or sit in commuter traffic.

As you practice paying attention to your body, you will notice more chances to move throughout your day. You'l also notice which options work for you and which don't work with your body, your time, or your energy. 

Any change that respects your limits still counts.

Once you become more aware of how you move, you may choose to take our Fitness Assessment to see patterns in your physical activity or movement. Use this short quiz as a tool, not a judgment! It may not fit every body or every ability, so adjust any ideas to your needs. You can also read about what experts recommend for movement and slowly add what make sense in your life.

When you have time, you might aim for a mix of aerobic activity and mindful movement, such as yoga or qigong. Change the type, time, or pace to match your abilities and energy.

For many people, moving in safe and comfortable ways can support heart health and blood sugar, along with other factors like genetics, medical care, stress, and the places we live and work. Movement is one piece of the picture, not the whole story.

Be gentle with yourself

Focusing on wellbeing is not a one‑night project. It takes time, practice, and is shaped by your body, history, community, and the systems around all of us. You might feel tempted to set big, intense goals at first. Don't push too hard as you begin, or you may risk burning out. Take small steps and celebrate the results you do notice! If you miss a few days, begin again without beating yourself up.

For many people, just getting through the day is already an effort, especially when living with illness, disability, money stress, or caregiving. During those times, the best (and kindest!) goal may be to notice one small way you cared for yourself. Remember that you are on a path toward wellbeing, and every part of that journey — including rest —can add to your sense of balance. Try to notice and enjoy the moments along the way! After all, it is summer.

This article is the first in a series. We will be publishing new articles each week through July.