Want to take steps toward better health? Then take steps, literally. You might have seen some of our Keep Cleveland Moving ads around town. This message is for you!
October 14, 2025
Contributed by: Eric Shadrach, Physical Therapist
MetroHealth physical therapist Eric Shadrach has some easy ways to add movement to your day. Try one or try them all — there’s no wrong way to get active.
Start Your Day with Movement
When you wake up, take five minutes to gently move your body. Try a few squats, pushups, arm circles and deep breaths. It helps your body wake up and gets you ready for the day.
Set a Movement Alarm
Do you sit a lot? You’re not alone. It’s easy to let hours go by without moving a muscle. Set a reminder on your phone or watch every hour. When it goes off, stand up and walk around for a minute. Even small moves help your body stay strong.
Change Your Spine Position
If you sit or do the same motion all day, your back and neck can get sore. Every 30 minutes, change how you’re sitting or standing. Stretch your shoulders back or sit up tall to give your spine a break. If you’ve been twisting side to side lifting boxes, allow yourself a few minutes to stay in a neutral spine position.
Take Stretch Breaks
Stretching helps your body stay loose. You can stretch while standing or sitting. Reach one arm up over your head at a time for a moment or two. Stretch each leg and point and flex your toes. These mini stretches help you feel better and avoid injury. Do these a few times a day if you can.
Drink More Water
Your muscles are 75% water. As you get older, they dry out. Drinking water keeps your muscles and joints healthy. Plus, it gives you a reason to get up and walk to the bathroom!
Need Help Moving Again?
If you’re recovering from an injury or just need help getting started, MetroHealth physical therapists are here for you. A physician referral is required. Call 216-778-4414 to make an appointment.
