A roadmap of simple, research‑proven activities to prevent chronic disease and strengthen recovery for lifelong wellness. 

Why Movement Is Medicine 

Physical inactivity is one of the leading silent drivers of the global chronic disease burden. According to the World Health Organization it contributes to over 1.8 billion adults at risk of disease from not doing enough physical activity. Guidelines for adults and older adults recommend engaging in at least 150 to 300 minutes of moderate-intensity physical activity per week. Regular movement has been shown to reduce the risk of cardiovascular disease, type 2 diabetes, depression, osteoporosis, and some cancers.  

Rethinking Everyday Movement 

Move to Heal reframes physical activity away from gyms and structured workouts, focusing instead on everyday functional movement. This includes walking to the store, taking the stairs, stretching at your desk, gardening, or carrying groceries. The emphasis is on accessibility and sustainability. What matters most is not doing the “perfect” routine, but starting with what is achievable for you, right now. 

Why is it important?  

Chronic diseases such as cardiovascular disease, type 2 diabetes, arthritis and depression are on the rise worldwide. Although we know that ‘exercise is medicine‘, turning public health guidelines into practical and sustainable routines remains a challenge for both health professionals and those they serve. Move to Heal, based on more than 20 years of epidemiological research and community practice in Australia, South Asia and elsewhere, aims to fill this gap. 

Three Stage Framework  

1. Prevention 
   • Aim: Keep health people healthy
   • Examples:
     • 30 minutes of brisk walking, 5 days a week
     • Two 10 minute stretching breaks during work hours 
     • Taking the stairs instead of the elevator 

2. Treatment 
   • Aim: Support those at risk of, or living with, chronic conditions 
   • Examples: 
     • Gentle resistance bands for joint health in arthritis 
     • Short, seated exercises for people with mobility limitations 
     • Supervised group walks to improve blood sugar control 

3. Recovery 
   • Aim: Help individuals bounce back after surgery, flareups, or acute illness 
   • Examples: 
     • Progressive balance and stability drills post hip replacement 
     • Light yoga or Pilates to rebuild core strength after hospitalization 
     • Guided return to activity plans following cardiac events 

Practical Strategies to Get Started 

• Build habits, not revolutions: Pair movement with an existing daily routine—stretch while brewing coffee, walk during phone calls, or do calf raises while brushing teeth. 

• Set micro-goals: Rather than “exercise more”, start with “walk 5 minutes after lunch”. Increase by 1–2 minutes each week. 

• Track your progress: Use a smartphone app, calendar stickers, or a simple checklist to celebrate every step. 

• Find social support: Invite a friend or colleague to join you for walks or chair-based workouts. Accountability can make all the difference. 

带回家的信息  

• Movement Matters: Simple daily activities like walking, stretching, or light strength exercises can significantly lower your risk of chronic diseases. 

• Three‑Stage Framework: Follow an easy Prevention → Treatment → Recovery model to match your goals, whether you’re aiming to stay healthy or bounce back from illness. 

• Start Small, Stay Consistent: You don’t need a gym – just pick achievable routines and build them into your day for lifelong benefits.