Highbar Physical therapy & Health blog

At Highbar, we believe movement isn’t just exercise—it’s medicine. This September, our clinics are taking part in September of Move (SOM), an internal challenge to test strength, endurance, agility, and teamwork. But movement isn’t only for competition—it’s for everyone.

That’s why we’re inviting our community to join us by focusing on daily movement habits throughout September. Small,intentional actions—whether it’s stretching at your desk, walking after dinner,or chasing your kids around the yard—add up to big health benefits.

The Science of Daily Movement

Research is clear: even short bouts of activity improve circulation, boost mood, reduce stiffness, and lower the risk of chronic conditions like heart disease, diabetes, and arthritis. Unlike occasional intense workouts, consistent daily movement helps maintain flexibility,joint health, and energy.

• Energy & Focus: Just 10 minutes of activity increases alertness and productivity.
• Joint Health: Movement lubricates joints, reducing stiffness and pain.
• Longevity: Adults who meet daily activity guidelines reduce mortality risk by up to 30%.
• Mood & Stress Relief: Physical activity releases endorphins and reduces cortisol levels.

In short: your body was designed to move—every single day.

How Much Should You Move Each Day?

Children & Teens (6–17 years)

• Goal: 60 minutes of moderate-to-vigorous activity daily
• Ideas: biking, sports, playground play, active games
• Tip: Break it into chunks—15 minutes before school, 20 after dinner, etc.

Adults (18–64 years)

• Goal: 150 minutes per week (≈ 20–30  minutes per day) of moderate activity plus 2 days of strength training
• Ideas: brisk walking, swimming, cycling, resistance training
• Tip: Walking meetings or 10-minute activity “snacks” during work hours add up.

Older Adults (65+)

• Goal: Same as adults, with additional focus on balance and flexibility
• Ideas: Tai chi, chair yoga, light resistance bands, daily walks
• Tip: Consistency matters more than intensity. Even 5–10 minutes at a time is valuable.

Simple Daily Exercises You Can Start Today

Here are 5 Highbar-approved moves you can do anywhere, no equipment needed:

1. Sit-to-Stands (10 reps)
       Builds leg and core strength. Rise from a chair without using your arms.
2. Wall Push-Ups (10 reps)
       Great for upper body strength without stressing wrists/shoulders.
3. Marching in Place (30 seconds)
       Improves balance, hip strength, and circulation.
4. Calf Raises (10 reps)
       Strengthens ankles, improves walking endurance.
5. Spinal Twists (5 each side)
       Reduces stiffness, supports back mobility.

Do these as a mini-circuit once or twice per day, or sprinkle them throughout your routine.

Tips for Staying Active During Back-to-School Season

September can feel hectic. Here’s how to weave movement into your day:

• Walk the sidelines: While kids are at practice, walk laps instead of sitting.
• Desk resets: Every 45 minutes, stand, stretch, or take a quick lap.
• Family challenge: See who can take the most steps in a day.
• Active commute: Park farther away or bike if possible.

Special Considerations for Different Lifestyles

Daily movement looks different depending on your stage of life or routine. Here are a few practical ways to make it work for you:

• Busy Parents: Turn family time into movement time—bike rides, active games, or even dance parties in the living room all count.
• Older Adults: Prioritize balance and flexibility to maintain independence. Even light activity like chair yoga or walking reduces fall risk.
• Athletes & Active Adults: Consistency matters as much as intensity. Mix strength, cardio, and recovery days to prevent burnout or injury.
• Office Workers: Break up sitting time with “movement snacks”—a few squats, a short stretch, or a quick walk around the building.

The key is to choose activities you enjoy and can realistically sustain.

Join Us: Move for Purpose

Our clinics are taking on fun, creative challenges all September—testing strength, balance, endurance, and teamwork. But you don’t need to be in the competition to join in.

Follow along on social media and share your own daily movement using #MoveForPurposeSOM.

Whether it’s a stretch, a walk, or a full workout, every move counts. Show us how you’re moving with purpose this month.

When Pain Gets in the Way

Sometimes stiffness, soreness, or pain makes movement harder than it should be. That’s where Highbar can help. Our physical therapists design personalized programs to keep you moving safely and comfortably—so you don’t miss out on the activities you love.

Schedule an appointment today →

Movement isn’t just about fitness goals—it’s about living fully. This September, we invite you to reset, recharge, and recommit to moving every day. Together, let’s make movement a habit that lasts long after September ends.

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