21-Day Movement Challenge: 10K Steps + 10 Squats

🚶‍♀️💪 The 21-Day Movement Challenge: 10K Steps + 10 Squats!

Get ready for the next 21-day challenge! You’ve voted, and we’re doing 10,000 steps — but with a twist! We’re pairing it with a 10-squat challenge, especially designed for those of you who struggle to hit that step count. Even on your busiest days, 10 squats at a time is totally doable. Together, these micro-movements can transform your health, energy, and mindset.

💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

🔬 The Science-Backed Benefits

🏃‍♀️10,000 Steps a Day
Research has shown that walking 10,000 steps per day is linked to:

• Reduced risk of cardiovascular disease

• Improved insulin sensitivity and glucose control

• Better mood and lower levels of anxiety and depression

• Reduced risk of early death from all causes
  One study published in JAMA Internal Medicine even found that walking 8,000–10,000 steps daily significantly reduces mortality risk, especially in adults over 40.

🦵10 Squats Every 45 Minutes
Studies show that breaking up long periods of sitting with brief bursts of activity, like squats, improves circulation, insulin sensitivity, and even brain function.
Squats also strengthen your core, improve posture, and boost metabolism.

💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

🗓️ 21-Day Challenge Rules:

• 🏃‍♀️ Track 10,000 steps during your work hours (or however it fits your day).

• 🦵 Start with 3 sets of 10 squats in the morning and 3 sets in the afternoon (spaced out every 45 minutes).

• 📈 Over time, build up to doing 10 squats every 45 minutes during the day. That’s 8–12 sets a day — and it’s way more doable than it sounds!

• 💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

🛠️ Here’s How I Hit 10K Steps at Work:

• I got a desk riser and a walking pad from Amazon.

• I stopped using my Apple Watch — my Oura ring doesn’t track steps well on the walking pad while I’m documenting.

• So I tested it: at 2.5 speed, I get 110 steps per minute.

• I walk between patients or while writing notes. If I do 10 minutes? That’s 1,100 steps.

• I track my walking minutes, multiply by 110, and add it all up at the end of the day. I aim for 120 minutes = 13,000+ steps!

• 💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

🏋️‍♀️ How I Hit 12 Sets of Squats a Day:

• After seeing patients, if it’s been over 45 minutes of sitting or standing, I do 10 quick squats before I see the next.

• When filling my water bottle? I squat while it fills.

• Waiting for a patient to be roomed? You guessed it — 10 more squats.

• 💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

💡 Final Thoughts

Building healthy habits during your workday is one of the best ways to stay fit without overhauling your entire schedule. It’s how you take care of your body while doing your job, loving your life, and earning your living.

📣 Share this with your coworkers and invite your team to join the challenge! The goal isn’t just 21 days — it’s creating lasting change. Once it becomes a habit, we’ll add another healthy habit to stack on top.

💡FOLLOW ME ON INSTAGRAM to do it together! I will be posting on stories daily!

Let’s move — together!
Are you ready for the 21-day-challenge??

Much love,