🌱Dear Conscious Health Community,

Welcome to May — a month of sunshine, fresh beginnings, and renewed movement!

This month, we honor National Physical Fitness & Sports Month by spotlighting the transformative power of movement for your physical, mental, and emotional health. As your Lifestyle Medicine physician and wellness ally, I’m here to remind you: movement is medicine, and May is the perfect time to recommit to your well-being—one step, stretch, or dance at a time.

Why.. Move in May !

Movement isn’t just about exercise — it’s a profound act of self-care. Regular physical activity can:

✅ Lower your risk of chronic diseases
✅ Improve sleep and boost energy
✅ Support cognitive clarity and memory
✅ Reduce stress, anxiety, and depression
✅ Enhance longevity and life satisfaction

Whether you're managing chronic illness, recovering energy, or simply want to feel stronger in your body—consistent movement is a non-negotiable pillar of healing.

5 Ways to Celebrate Move in May:

1. Start Small.
5 minutes of intentional movement counts. A walk after meals or a few yoga poses in the morning can reset your whole day.

2. Explore What Feels Good.
Movement should feel nourishing (not punishing). Dance, garden, stretch, hike—whatever brings you joy!

3. Move with a Buddy.
Walking dates, group fitness classes, or family activity time can add connection to your fitness goals.

4. Set a 30-Day Movement Intention.
Challenge yourself to move daily in May. Track your progress (success) in your monthly calendar, a journal or app. Start where you are.

5. Don’t Forget Breath.
Conscious breathwork is movement. Begin your day with 2 minutes of mindful breathing. It strengthens your parasympathetic nervous system and grounds your body.

💡Spotlight: The Movement-Mind Connection

Move for a better life: The transformative power of physical activity for the 60+ - Times of India

Need Motivation? 4 Unexpected Benefits for Your Happiness - CNET — Moving the body can **boost happiness levels by up to 30%**, according to several studies.

New research supports what many of us feel intuitively: moving our body boosts our brain. Regular aerobic movement increases BDNF (brain-derived neurotrophic factor), supporting memory, focus, and emotional resilience.

And in my practice, I’ve seen movement lift chronic fatigue, shift stubborn depression, and reignite joy in patients who thought it was lost forever.

💬 Dr. Ashby’s May Invitation:

This month, choose to move in ways that express love for your body and your future.
If you’re not sure where to start, read below on how to begin.

Schedule a check-in with me if you want a personalized plan that will compliment your current capacity and align with your health goals.

Click here to schedule a free introductory consult with Dr. Ashby

Remember, you don’t need to be perfect — you just need to begin.

How to Begin:

The best way to start and maintain a movement practice for a month is to make it simple, joyful, and sustainable. Here’s a proven step-by-step approach:

🌟 1. Set an Intention, Not a Rule

Decide why you want to move. Is it more energy, less pain, better sleep, or mental clarity? A clear, emotionally meaningful intention will carry you through dips in motivation.

📅 2. Create a 30-Day Movement Calendar

Commit to daily movement, even just 5–10 minutes. Choose the morning or evening or both -some days.
Plan ahead: pencil in short walks, stretching, yoga, dancing, or strength training.
Variety keeps it fun and prevents burnout.

🧘‍♀️ 3. Start Small & Build

Begin with low-impact, enjoyable activities that feel doable. For example a few gentle yoga poses in the morning or stretching while still in bed.
Gradually increase time or intensity each week.
Listen to your body — consistency > intensity.
CONSISTENCY for a month is much more valuable in the end.

🤝 4. Have Accountability

Use a journal or monthly calendar or app to track movement. Seeing and writing in our wins daily matter. It reinforces the behavior and facilitates internal alignment and transformation.
Share your goal with a friend, coach, or practitioner.
Consider a challenge like “Move Every Day in May.” This can be ANY movement, and for any amount of time. But do something for the body every day of the month.

🎵 5. Make It Enjoyable

Add music, sunshine, nature, or uplifting podcasts. Healing and uplifting podcasts work well on walks. Walking along a natural trail boosts mood, immune system and energy levels.
Try new things: dance, hike, Tai Chi, or even rebounding. These can be found for free on Youtube.

🛏 6. Support with Sleep, Hydration & Nutrition