HEALTHY ALIGNMENT 5 Pillars Newsletter
Volume 2: Move to Improve: Small Steps, Big Shifts:
Movement is more than just exercise—it’s a natural way to align your body, mind, & emotions. Just a few minutes of intentional movement each day can lower stress, increase energy, boost mood, sharpen focus, improve sleep & so much more. It’s about finding joy in movement, not perfection. Every movement brings your whole self into better balance.
Week 1 – Movement Snack Breaks
A “Coffee Break for Your Body:
Short bursts of movement throughout the day—
called “movement snacks”—have been shown to
improve:
Cardiovascular health,
Lower blood sugar,
Boost energy,
Make it easier to fit into a busy schedule,
Reduce sedentary time.
Incorporate It: Every hour or two, take a 2–5
minute break to stand, walk, do squats, stretch, or
dance.
Try This: Marching in Place With Arm Swings
How-To:
Stand tall with feet hip-width apart.
Begin marching in place, lifting your knees as high as comfortable.
Swing your arms naturally, as if you’re power walking. Continue for 2 minutes, gradually increasing speed.
Benefits: Elevates heart rate, boosts circulation, wakes up the brain.
Want to discover some personal, sustainable healthy living tips unique to your current health?
Click below
Week 2 – Primal Movement
Why Primal Movement Supports Us – Primal movement, focuses on natural, foundational movements, offers benefits like improved strength, flexibility, mobility, balance, and coordination, ultimately enhancing overall fitness and reducing injury risk.
Moving Like Our Ancestors— 
Crawling, squatting, rolling—
activates core muscles, improves
mobility, reduces joint pain, and
reconnects the brain to natural
movement patterns.
Incorporate It:
Add primal moves into your
morning or warm-up routine. Do
them barefoot on a yoga mat or
soft surface for 5–10 minutes
Try This: The Bear Claw
How-To:
Get on all fours, hands under shoulders,
knees under hips.
Lift knees an inch off the ground.
Move your right hand and left foot
forward simultaneously, then switch.
Crawl forward and back for 30–60
seconds.
Benefits: Builds core strength,
coordination, and shoulder stability.
Want to discover some
personal, sustainable
healthy living tips unique
“Unleash Your Inner Animal!”
to your current health? Click below
Week 3 – Post-Meal Walking
The Power of Post Meal Walking – Studies back up the benefits of walking after eating, including a brighter mood, smoother digestion, steadier blood sugar, and increased circulation (which can boost energy as well as mental clarity). No time to walk? Even standing will score you some of the same benefits.
Walking to Better Health –
Studies show that low to moderate walking for 10–15
minutes after meals can lower blood sugar, improve
digestion, reduce bloating, and support weight loss.
Incorporate It: Take a gentle stroll after lunch or
dinner. Make it social or peaceful—whatever helps you
stay consistent.
Try This: 10-Minute Mindful Walk
How-To:
1.
Step outside or walk indoors right after eating.
2.Walk at a casual pace.
3.
Breathe deeply and pay attention to your surroundings.
4.
Swing arms loosely, keep shoulders relaxed.
Want to discover some personal, sustainable healthy living tips unique to your current health?
Click below
5.Continue for 10 minutes.
Benefits: Blood sugar balance, digestion support, mental clarity.
Week 4 – Gentle Rebounding (Mini Trampoline)
Bouncing to Better Health – Discover a low-impact activity that not only helps elevate your heart rate but targets key muscle groups. In just a few minutes you’ll discover your whole body will be engaging in this unique and fun way to achieve improved fitness. Many people find rebounding to be an enjoyable way to exercise, which can help with adherence to a workout routine.
Rebound to Your Best Self –
Rebounding on a mini-trampoline will:
Stimulate the lymphatic system,
Improve balance,
Increase bone density,
Boost cardiovascular health with minimal
joint stress.
Incorporate It: Keep a rebounder in your living
room or office. Use it while watching TV or
during breaks for 5–15 minutes.
Try This: Health Bounce
How-To:
Want to discover some personal, sustainable healthy living tips unique to your current health?
Click below
Stand on the mini-trampoline with
knees slightly bent.
Gently bounce up and down without
lifting your feet off the mat.
Let the bounce come from your
ankles and knees.
Bounce gently for 3–5 minutes.
Benefits: Lymphatic drainage, immune
support, low-impact cardio.
2025 K.E.E.P. Health LLC all rights reserved 5 Pillars of Health
