a gift from tian tian wellness
Fun and Enjoyable Movement Menu
Movement doesn't have to feel like a chore. For most of human history, we moved for only 2 reasons: 1) when it was necessary (e.g. running away from predators) or 2) because it felt good! Chinese grandma never had a workout routine, and yet she moved joyfully every single day. This is an invitation to find what feels like a yes in your body. To move in a way that feels enjoyable and pleasurable!
"What kind of movement actually feels good to me?"
circle 3 that feel like a yes this week and start there
Appetizer: 3 seconds to 3 minutes
when you only have a moment
1
one deep conscious breath with arms overhead
inhale up, exhale down, 3 seconds
2
slow neck rolls
both directions, 30 seconds each
3
forward fold hang
gravity does the work, 1 minute
4
hip circles
slow, wide, both directions
5
doorway chest opener
arms wide, breathe into the front body
6
wrist and ankle rotations
the joints we always forget
7
face and jaw gua sha and self-massage
release where you hold tension
8
spinal twist seated or lying
both sides, slow exhale each time
9
cat-cow on the floor
breath leads, body follows
10
foot roll on a tennis ball
slow circles under each foot, activate major acupressure points
11
stretch in sunlight
eyes closed, face warm, arms wide
12
haha gong (ancient daoist rhythmic detox)
hits 20+ acupressure points, boosts immunity, lifts the qi, 1 to 3 minutes
13
whole body shake
loose limbs, soft knees, 1 to 2 minutes
14
body tapping
palms tap arms, legs, chest, wake the qi
15
calf raises while the tea brews
movement woven into the ordinary
16
5 deep slow squats
hold at the bottom, breathe
17
dance to your favorite song
kitchen, bedroom, wherever you are
18
jump in place
simple, childlike, surprisingly good
19
hang from a bar for 30 seconds
decompress the spine completely
20
sun salutation yoga
morning light if possible
21
sweep or vacuum one room
grandma's favorite
22
qi gong breathing with hands on belly
slow and deep, 2 minutes
23
20 jumping jacks
quick burst, blood moving fast
24
jump rope 1 to 3 minutes
outside if possible, sun on your face
25
10 push-ups
on knees is perfect too
26
sprint to the next corner
then walk back, that is enough
27
high knees in place for 1 minute
pump the arms, breathe loud
28
5 burpees
slow beats fast every time
29
plank hold
as long as feels good, then stop
30
sing out loud
no one is watching, go for it
31
15 squat jumps
land soft, exhale on the way up
32
fast stair climb twice up and down
catch your breath after
33
find a "just dance" youtube video
search it, press play, move
Entree: 30 to 60 minutes
when you have a little more time
34
slow neighborhood walk
notice what you have never noticed before
35
walk the dog, yours or a neighbor's
borrow one if you have to
36
yin yoga at home
long holds, deep release, nowhere to be
37
morning qi gong practice
slow, intentional, day waking around you
38
cook a full meal from scratch
chop, stir, carry, it all counts
39
stroll through the mall, window shopping
no buying required, just wandering
40
walking museum or gallery tour
culture and steps, nobody calls it exercise
41
tai ji in the park
early morning, find a tree to face
42
tea or coffee run on foot
walk somewhere good, reward at the end
43
walk a stranger's dog and get paid
rover app, good deed, free movement
44
treadmill walk with your favorite netflix show
temptation island or whatever, guiltless screen time
45
evening walk with a friend
conversation and movement, double nourishment
46
pilates mat at home
slow, precise, deeply satisfying
47
swim in a pool, 30 minutes
no laps required, float if you want
48
cycle to a cafe or friend's place
movement with a real destination
49
speed walk to the market and back
buy something fresh, carry it home
50
geocaching, a real-world treasure hunt
download the app, go find hidden things
51
hang out with a funny friend
laughing is movement, face hurts = workout done
52
paddleboarding on flat water, 45 minutes
balance, core, calm, all at once
53
aquafit or water aerobics class
low-impact, social, surprisingly effective
54
deep clean one room with intention
scrub, lift, rearrange, tend the space
55
trampoline park
play suspended in air, age is irrelevant
56
run in a local park, 30 to 40 minutes
trail, grass, trees, your own pace
57
45-minute cycling class you actually like
music, energy, group momentum
58
salsa, afrobeats or hip hop dance class
learn steps, forget you are exercising
59
bouldering or indoor climbing gym
puzzles for your whole body, 45 minutes
60
free museum day
culture and steps, nobody calls it exercise
61
open water swim, 30 to 45 minutes
ocean or lake, cold and fully alive
62
disc golf in the park
walk, throw, retrieve, repeat
63
adult gymnastics or circus class
functional strength, playful movement
64
strength training you enjoy, 45 minutes
kettlebells, bodyweight, whatever feels good
65
roller skating or rollerblading
find a path, feel like a kid again
66
HIIT workout at home, 30 minutes
short and real beats long and dreaded
Banquet: 1 to 3 hours
when you have more time to give
67
get lost in the woods on purpose
no trail required, trust your sense of direction
68
sunday farmers market on foot
walk, browse, carry bags home
69
full moon walk
nighttime, silver light, slow and wide
70
zoo or botanical garden on foot, 2 hours
nobody counts this as exercise, that is the point
71
morning qi gong and long walk and tea ritual
a full yangsheng morning, 2 hours
72
a day of cooking and hosting
prep, cook, serve, hours of joyful movement
73
forage for vegetables and mushrooms
look closely, move slowly, learn the land
74
hide and seek as adults, why not
find a park, find your people, play
75
laugh with a funny friend for hours
face hurts, sides ache, that absolutely counts
76
slow travel day, walk or cycle everywhere
no transport, all day on foot
77
outdoor yin yoga and restorative class
long holds, deep release, picnic after if you want
78
garden an entire bed from scratch
dig, plant, water, sit and admire
79
long hike with no summit pressure
wander, stop often, 2 to 3 hours
80
cycling a new route, 1.5 to 2 hours
pack snacks, go somewhere new
81
kayaking trip on a river or lake, 2 hours
open sky, moving water, upper body
82
ecstatic dance, 2 hours
move freely with others, no steps to learn
83
snorkeling, 1.5 hours
slow, weightless, otherworldly
84
aerial park or high ropes course
adventure in the trees, full body focus
85
yin yoga and qi gong, move at your own pace, nourish and restore
86
morning market and cooking class
shop, learn, move, eat, a full morning
87
volunteer at a community garden
move with purpose, give back, 2 hours
88
urban hiking, find the hills in your city
no gear required, just stairs and slopes
89
surfing lesson, 2 hours
ocean as teacher, paddle, fall, laugh, repeat
90
long trail run, 1.5 to 2 hours
trees, dirt, your own pace
91
rock climbing outdoors, 2 to 3 hours
problem-solving with your whole body
92
mountain bike ride, 2 hours
technical, fast, fully present
93
beach volleyball, kickball or frisbee golf
outdoor sport you play with a smile
94
day hike with real elevation, 3 hours
earn the view, take your time
95
skateboarding or longboarding
find a slope, feel the wind, be 15 again
96
long open water swim, 1.5 hours
lake or ocean, strong and free
97
mountain walk at sunrise or sunset
slow ascent, long descent, deep presence, 3 hours
98
sword practice
ancient movement, full body awareness, 90 minutes
99
sex
the oldest movement practice. no gym required. jk, doesn't have to be rigorous. 3 mins still counts.