Course 8: Exercise
Exercise as a Wellness Tool
Welcome to Course Eight of the Wellness Walk.
Exercise and movement are meant for everyone and are essential wellness tools. It is about giving your body fuel in motion, caring for your nervous system, helping reduce stress, boosting mood, and strengthening your sense of self-worth.
We know the world makes it challenging: time can feel scarce, safe or accessible spaces may be limited, motivation can be hard, especially during stress or fatigue, and past experiences with exercise may feel discouraging
This session is about noticing your body, discovering movement that feels good, and doing what’s possible in your life now.
You don’t need a gym or special equipment, only the motivation to make one small step of change.
This session is broken into three simple parts: Reveal, Reflect, and React. Each part is designed to feel manageable, realistic, and empowering.
Why Movement Matters
Exercise supports:
Heart and lung health
Helping regulate stress hormones
Improving energy and focus
Helping calm the nervous system
Releasing endorphins for mood boosting
Even small amounts of movement can make a difference. The goal is about consistency and mindful connection with your body.
Movement can look like:
Standing or pacing while talking on the phone
Gentle stretching in bed or a chair
Walking around your home or outside
Dancing to music
Bodyweight movements (squats, calf raises, arm circles)
Chair exercises
Leg lifts while watching TV
Reminders:
Any movement is better than none.
Feeling awkward or slow is okay; it is part of the process!
Movement should feel good over time, not punishing.
Today’s Focus:
This session invites you to notice how your body feels in motion — and to explore movement as care and connection rather than a needed pressure.