This week, we’re turning our attention to the Movement pillar. Movement is about more than formal workouts or step goals (although these are important) it’s about supporting how our bodies are designed to function every day. Regular movement improves insulin sensitivity, supports cardiovascular health, preserves muscle mass, and plays a critical role in metabolic and hormonal balance. Even brief bouts of movement throughout the day can reduce inflammation, enhance circulation, and improve energy and focus.

In a culture built around sitting, intentional movement helps counteract stress, stiffness, and fatigue. Small, consistent choices, like walking, strength training, stretching, or simply breaking up long periods of sitting, can have a measurable impact on long-term health.

If you’ve ever been in the pharmacy right at the top of the hour, you may have heard Alexa suddenly going off - no, it’s not a reminder for a prescription refill, it’s our cue to move. While pharmacy work isn’t sedentary, we’re often standing in the same place for long stretches, which still limits healthy movement. One simple solution we came up with was hourly squats: 15 squats at the top of every hour, for 7 hours of our 8-hour workday. That adds up to 105 squats a day, built right into our workflow - proof that small, intentional movement adds up in meaningful ways. Read to the end to find out a surprise prescription you can bring into the pharmacy!

That idea of finding realistic ways to move within the life you’re already living, is exactly what this Movement pillar is about. Below is a quick look at how movement supports different ages and stages of life, along with simple, doable tips to bring more movement into your day.

Why Does Movement Matter

In the U.S., fewer than half of adults, and only about one in four children, meet recommended daily movement guidelines. Physical inactivity isn’t just a personal health issue, it’s linked with higher risks of chronic disease, premature mortality, and increased healthcare costs. Regular movement, even in small doses throughout the day, supports metabolic health, cardiovascular function, mood, cognition, and overall longevity

This week’s invitation: pause and ask yourself, Where could movement naturally fit into my day? Then choose one realistic habit you can sustain: set a reminder, add a short walk, or create your own “movement cue.” If we can fit 105 squats into a pharmacy workday between prescriptions, you can find a simple way to move more too. Small, intentional movement adds up.

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In this episode of the Intentional Living Podcast, I sit down with my dear friend and pain management pharmacist, Jessica, whose professional expertise is deeply shaped by her own lived experience with chronic pain. Together, we explore a more compassionate, patient-centered approach to pain management, one that goes beyond numbers, stigma, and prescriptions to focus on listening, individualized care, and empowering patients to reclaim function and quality of life.

If you’ve made it this far, here’s your intentional initiative, this is how I’ll know you read to the end.

The next time you come into the pharmacy, instead of only picking up a supplement or prescription, bring us one. Ask us for a prescription for squats. When you do, we’ll stop what we’re doing and give you 15 squats right there with you. No pressure. No perfect form. Just movement, laughter, and a reminder that there is more to health than prescriptions.

Sometimes it looks like moving your body in community, on purpose. Consider this your official invitation to squat with us!