Move Better, Feel Better! The Plan

25 Feb

Feeling your best starts with moving well. Whether you want to reduce pain, improve flexibility, or enhance overall well-being, creating a structured health plan can help you stay on track. Below is an example of a simple, actionable plan to improve movement and feel better daily.

Example Health Plan: Move & Feel Better in 6 Weeks

1. Set Your Goal

Example Goal: Improve mobility, reduce stiffness, and feel more energetic throughout the day.

2. Daily Movement Routine

Morning Activation (5-10 mins)

30 seconds per side: Gentle spinal twists
10 reps: Cat-cow stretch for spine mobility
30-second deep squat hold

Midday Movement Break (5 mins)

Walk around every hour
Shoulder and neck rolls
Standing hamstring stretch

Evening Recovery (10-15 mins)

Foam rolling (focus on tight areas)
Deep breathing & diaphragmatic exercises
5-10 mins of yoga or mobility flow

3. Strength & Stability (3x per week)

Squats: 3 sets of 10
Core activation (planks, dead bugs): 3 sets of 30 seconds
Resistance band work (glute bridges, rows): 3 sets of 12

4. Lifestyle Factors

Hydration: Drink at least 2-3L of water per day
Sleep: Aim for 7-9 hours of quality sleep
Stress Management: Practice mindfulness or journaling for 5 minutes daily
Chiropractic & Massage Therapy: Bi-weekly sessions for posture and tension relief

5. Track Progress & Adjust

Write down daily movements and how you feel
Assess changes in flexibility, energy, and pain levels
Modify the plan based on progress and needs

Why Writing Down Goals Helps You Achieve Them

Science backs the power of writing down goals:
- Increases Clarity & Commitment – Putting goals on paper strengthens the neural encoding process, making them more real.
- Boosts Motivation & Accountability – Seeing progress reinforces effort and keeps you on track.
- Engages the Brain’s Reticular Activating System (RAS) – Your brain starts noticing opportunities to achieve the goal.

A study by Dr. Gail Matthews at Dominican University found that people who write down their goals are 42% more likely to achieve them than those who don't.

Take Action: Write Your Plan!

Write down your movement and health goals today. Whether it's in a journal, on a notes app, or a planner, making it visible increases your chances of success.

What’s your goal for moving and feeling better? Let me know, and I can help you refine your plan!

David Han