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SMALL steps, BIG results!

Updated: Aug 12, 2021

Think you need to hit the gym for hours at a time to be fit and healthy? Not so! In fact, simply moving more during the day can move the needle in the right direction.

Start by taking a cool shower first thing — really! Then stretch, take some extra steps, and incorporate other activities throughout your day. You’ll be getting exercise that doesn’t feel like exercise!

Minute by minute, your daily activities add up. Look at these 9 easy ways to sneak more movement into your day:

6AM: Cool off in the shower. The colder your shower, the more work your body is doing to heat itself. Every single goosebump you get is the action of a tiny muscle, and it counts.

​8AM: Add a few steps to your commute. Taking the bus? Walk to a farther stop before you hop on. Driving to work? Park at a farther spot. A few minutes of walking can have big benefits.

9AM: Create a dynamic workstation. Try getting into the habit of sitting on the edge of your chair (no slouching) or standing up.

10AM: Take stretch breaks. Reach and stretch your arms overhead at least every 30 minutes or so.

Noon: Lunch outside, anyone? Let your body experience the cold, the heat, the rain and the snow. We’re accustomed to letting external tools regulate our temperature, but our body was the first central heating system!

2PM: Give your eyes a screen break. Looking away from your screen helps you use the full range of motion of your eyes and can help maintain eye health.

6PM: Chew your dinner. The jaw muscles are some of the most powerful in the body. Give your jaw a workout by swapping out processed foods, which tend to be softer, with whole foods and veggies.

7PM: Go for a walk after dinner. Take a walk around the block with the family or the dog, make it a date with a loved one, or go solo to reset for the day — it helps with digestion and helps the kids burn some energy before bed.

8PM: Skip the couch during TV time and sit on the floor. It opens your hips and lets your knees work at different angles.

This is big! Omada® is here to support you with weight loss, diabetes, high blood pressure and your overall health.

Omada’s science-based approach can help you shift your mindset and change your health. You’ll get a plan built around you and the support of a dedicated health coach, weekly lessons, and a wireless smart scale — all at no cost to you. Get started in just one minute:


The Omada® program is administered by Omada Health, Inc., an independent third-party service provider. All Cigna® products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company or its affiliates. Cigna does not administer the Omada® program. It is administered solely by Omada Health, Inc., which is responsible for the program.


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