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   Changing the way you think about your body and your screen habits won't be easy, but it is WORTH IT
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                                 Daniel Hertzberg
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                          <p>
                           Hello, dear listener!
                          </p>
                          <p>
                           It’s Manoush Zomorodi, host of NPR's
                           <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="">
                            Body Electric series
                           </a>
                           , and congrats on deciding to take the challenge! For two weeks, we want you to try adding regular movement breaks into your life, ideally 5 minutes every half hour. This quick guide explains when and how to do it. All this information is based on best practices that came out of NPR’s study with
                           <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="Columbia University Medical Center">
                            Columbia University Medical Center
                           </a>
                           researchers and more than 20,000 listeners in October 2023.
                          </p>
                          <p>
                           Trust me:
                           <b>
                            Changing the way you think about your body and your screen habits won't be easy, but it is WORTH IT.
                           </b>
                           <span style="color:#2980b9;">
                           </span>
                           Thousands of people have kept up the movement breaks and can’t imagine living and working any other way. You can read all about
                           <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="">
                            the preliminary findings
                           </a>
                           .
                           <br/>
                           <br/>
                           Listen to the podcast series as you embark on putting your health before your inbox (except for this email, ha!)
                           <br/>
                           <br/>
                           <b>
                            And starting April 30,
                           </b>
                           <b>
                            look for brand new Body Electric episodes every Tuesday on
                            <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="Apple">
                             Apple
                            </a>
                            ,
                            <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="Spotify">
                             Spotify
                            </a>
                            , the
                            <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="NPR App">
                             NPR App
                            </a>
                            or wherever you get your podcasts.
                           </b>
                          </p>
                          <p>
                           Thanks for being here. Let’s do this!
                           <br/>
                           <br/>
                           <i>
                            X Manoush
                           </i>
                          </p>
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                           <span style="color:#000000;">
                            <span style="font-size:18px;">
                             <b>
                              First, some background:
                             </b>
                            </span>
                           </span>
                          </h2>
                          <span style="font-size:13px;">
                           <i>
                            Why do we all feel so blehhh after a day of sitting and looking at screens? And why do the hours of feeling blehhh seem to melt away once we get off our butts and start moving?
                           </i>
                          </span>
                          <p>
                           <span style="font-size:13px;">
                            <i>
                             Researchers at Columbia University Medical Center discovered that prescribed movement breaks are the simplest way to offset the harms of our sedentary screen-filled lives and make us feel better…but we wanted to know: Can people actually implement them beyond the lab?
                            </i>
                           </span>
                          </p>
                          <p>
                           <span style="font-size:13px;">
                            <i>
                             NPR and Columbia invited listeners to join a massive study. Long story short: the more people moved, the better they felt — less fatigue, better concentration. With no trips to the gym
                            </i>
                            😊
                            <i>
                            </i>
                           </span>
                          </p>
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                          <h1 style="color:#333333;font-family:Arial,helvetica,sans-serif;font-size:30px;font-style:normal;font-weight:bold;line-height:1.15;">
                           <span style="color:#8e44ad;">
                            How to build in "movement snacks"
                           </span>
                          </h1>
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                             <p>
                              <b>
                               🏃 Choose a movement cadence. Be realistic!
                              </b>
                             </p>
                             <p>
                              What amount of movement can you build into your day? Set a reasonable goal — but try to push yourself.  The optimal amount is walking for 5 minutes every 30 minutes, but if that doesn’t feel feasible with your schedule, try one of these options:
                             </p>
                             <ul>
                              <li>
                               Moving for 5 minutes every hour
                              </li>
                              <li>
                               Moving for 5 minutes every two hours
                              </li>
                             </ul>
                             <p>
                              If walking isn’t an option, chair-based exercises are a good alternative. As long as you’re moving, it counts.
                             </p>
                             <p>
                              <b>
                               ⏲️ Decide on — and stick to — a strategy to remember to take your breaks
                              </b>
                             </p>
                             <p>
                              Many people found it helpful to set a timer to remind them to get up and walk. Others simply listened to the cues of their body (feeling stiff, uncomfortable, fidgety) and moved based on that. Some found that linking a break to a task worked best: for example, after every Zoom session, one listener would play with her dog.
                             </p>
                             <p>
                              Participant Dana Lopez Maile found an effective strategy:
                             </p>
                             <p style="margin-left: 40px;">
                              “I time my work in between the breaks,” she told us. “So I look at my timer and say, ‘OK, 16 minutes until another break, let me make that call after the break and I'll just whip out an email right now.’ ”
                             </p>
                             <p>
                              Managing her work so it fit around her breaks as opposed to the other way around helped her succeed.
                             </p>
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                          <div style="text-align: right;">
                           <font color="#666666">
                            <span style="font-size: 11px;">
                             <i>
                              Manoush Zomorodi
                             </i>
                            </span>
                           </font>
                          </div>
                         </td>
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                       <p>
                        <b>
                         💃 Discover which movement works best for you
                        </b>
                       </p>
                       <p>
                        Columbia researcher Keith Diaz says these breaks do not need to be vigorous exercise, but you can’t just stand still.
                       </p>
                       <ul>
                        <li>
                         A slow walk counts – 2 miles per hour
                        </li>
                        <li>
                         March in place
                        </li>
                        <li>
                         Get some chores done around the house
                        </li>
                        <li>
                         Take a mini dance break!
                        </li>
                       </ul>
                       <p>
                        <b>
                         🔋 Observe yourself. And don’t let perfection be the enemy of movement
                        </b>
                       </p>
                       <p>
                        Check-in with your body after these movement breaks. Do you feel less drained? More alert?
                       </p>
                       <p>
                        Keeping a running tally of breaks motivated a lot of listeners and helped them compare their moods and energy level to the number of breaks they took. Others tracked their observations, as well as any hurdles, in a diary or calendar.
                       </p>
                       <p>
                        And remind yourself: If you miss some breaks, that’s ok! Some movement is always better than none.
                       </p>
                       <p>
                        <b>
                         👯 Recruit someone to join you
                        </b>
                       </p>
                       <p>
                        Many listeners reported receiving a huge boost from friends, family, and coworkers who were in it together. Having people hold you accountable
                        <i>
                         and
                        </i>
                        give you permission to take breaks and move — especially at work — is an important step toward building a sustainable movement routine into your daily life.
                       </p>
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                       <div style="text-align: center;">
                        <b>
                         Need a screen break? Take us with you during your next walk on
                        </b>
                       </div>
                       <div style="text-align: center;">
                        <b>
                         <a data-linkto="//" style="color:#2C63AE;text-decoration:underline;" title="Apple">
                          Apple
                         </a>
                         ,
                         <a data-linkto="//" style="color:#2C63AE;text-decoration:underline;" title="Spotify">
                          Spotify
                         </a>
                         , the
                         <a data-linkto="//" style="color:#2C63AE;text-decoration:underline;" title="NPR App">
                          NPR App
                         </a>
                         or wherever you get your podcasts.
                        </b>
                       </div>
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                       <h2 style="color:#5d5d5d;font-family:Arial,helvetica,sans-serif;font-size:18px;font-style:normal;font-weight:bold;line-height:1.15;">
                        <span style="color:#8e44ad;">
                         More resources to get you moving
                        </span>
                       </h2>
                      </td>
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                       <p>
                        <b>
                         📬 Share your progress
                        </b>
                       </p>
                       <p>
                        Send us a voice memo or email us at
                        <a alias="" conversion="false" data-linkto="mailto:" style="color:#2C63AE;text-decoration:underline;" title="">
                         BodyElectric@npr.org
                        </a>
                        to let us know how it goes! Tell us your triumphs and pitfalls. You can also message me on
                        <i>
                         <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="">
                          <i>
                           Instagram
                          </i>
                         </a>
                        </i>
                        <i>
                         @ManoushZ
                        </i>
                        .
                       </p>
                       <ul>
                        <li>
                         <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="Download this doc">
                          Download this doc
                         </a>
                         to track your progress.
                        </li>
                        <li>
                         Put the
                         <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="Body Electric screensaver">
                          Body Electric screensaver
                         </a>
                         on your phone or laptop as a visual reminder to keep moving.
                        </li>
                        <li>
                         Read lead researcher, Keith Diaz, and my op-ed about the future of movement
                         <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="">
                          for the
                          <i>
                           LA Times
                          </i>
                         </a>
                         <i>
                          .
                         </i>
                        </li>
                        <li>
                         Check out this video of my 2-day
                         <a data-linkto="https://" style="color:#2C63AE;text-decoration:underline;" title="">
                          experience at the Columbia University exercise lab
                         </a>
                         .
                        </li>
                       </ul>
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