Happy Wednesday Reader!

Can you believe we’re already 1/6 of the way into the year?

Maybe it’s just my sleep-deprived twin-parent brain, but I swear time is flying.

Anyways...

Recently, I had the chance to chat with some high school teachers about mobility—specifically, how to work movement into their day.

The focus was on the classroom, but honestly, these takeaways apply to anyone who spends hours in the same position or doing the same repetitive movement all day long.

You’ve probably heard “sitting is the new smoking”—but try standing for 12 hours straight, and that chair will feel like heaven.

The issue isn’t sitting itself; it’s staying in any position too long.

If you take one thing from this newsletter, let it be this:

The best posture is the next posture.

Movement is lotion for your joints, and the key to fighting stiffness and aches is to keep moving throughout the day

Here are three simple ways to add more movement into your day:

1️⃣ Set Yourself Up for Success – Take away the friction. Rearrange your workspace, classroom, or home so movement is easy and built-in. If you have to set up a space every time you want to stretch, you won’t do it.

2️⃣ Habit Stack – Pair movement with something you already do—grabbing water, heading to the bathroom, switching tasks, or before a meeting. These are automatic habits, so stacking movement on top makes it effortless.

3️⃣ Frequency > Intensity – You don’t need a dedicated 10-15 minute block. Just 1-2 minutes of movement, done frequently, will make a bigger difference. And trust me, you have one minute to spare.

Reader - know a friend that might find this helpful?

Just copy and paste this link to send it over to them:

​https://embarkphysioperformance.com/embark-blog​

All the best,

Zach

P.S. Want the exact stretches we covered? Just hit reply, and I’ll send them your way!