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  • Dr. Brittany Long

Easy Ways to Exercise/Move/Play Daily!

For any of you on this list who have worked with me personally, you know that exercise (or as I like to call it play!) is a large piece of most of our treatment plans. Daily play/movement/exercise has not only been shown to reduce risk of diseases such as cardiovascular disease, type 2 diabetes, hypercholesterolemia (high cholesterol), hypertension (high blood pressure), osteoporosis, overall rate of mortality but it really can help us to lead happier lives!


So how to get in some daily play/movement/exercise? Really the options are endless – you can shoot hoops, go for a walk or run, play tennis, kick the soccer ball around, lift some weights, dance, participate in a yoga class, a barre class and so much more! And yes, things have greatly changed recently in terms of access to some of these items but there is also a plethora of free play/movement/exercise apps available – find some of my favorites below:

  • 8 Fit – great app that allows you to pick your starting point and work through workouts as you grow stronger! Variable difficulties and time with each workout.

  • 7 Minute Scientific Workout – from the “American College of Sports Medicine Health and Fitness Journal” this workout literally takes seven minutes and all you need is a 5x5 square of space and a chair!

  • Nike Training Club or Zombies, Run! The first is a great addition to an existing routine and Zombie, Run! is a great way to get into running while having a little fun (as long as you don’t get freaked out)!

  • Lotus – Yoga and Meditation – lots of free yoga sequences for all levels.


Not really into phone apps or don’t want to add to the growing clutter of apps on your phone? Check out these YouTube channels that have a whole library of different workouts:

  • The Fitness Marshall – for those of you who love to move by dancing.

  • PopSugar Fitness – for those of you who like more bodyweight/HIIT types of workouts.

  • Blogilates – for those of you who might be missing your pilates classes.

  • Yoga with Adriene – vast library of yoga sequences to meet almost anyone’s needs.

  • FitnessBlender – short on time? These short videos are meant to really get in a good burn within a short amount of time.

  • NateBowerFitness – always been curious about boxing as an exercise? Then this is the one for you!

Ideally, according to the CDC, we should all be getting 150 minutes of exercise per week and 2 days a week of strength training but keep in mind – this will look different for each individual and working your way into it slowly is key. One of the most important parts about developing a play/movement/exercise habit is that you enjoy it so that it’s not “ugh I have to go workout” day in and day out as that is truly exhausting in its own right! Hopefully, these apps and YouTube channels will help to give you a little motivation to try something new and maybe make a new health-building habit.



*DISCLAIMER: This document is not intended to treat or diagnose disease. Before implementing any new treatment protocols be sure to consult with a licensed physician. The author has nothing to disclose in regards to supplements or products mentioned within this document and the author does not receive any monetary or other incentive to mention the recommended supplements or products.

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