The best piece of exercise equipment ever invented is you!
Movement doesn’t have to be something you schedule. It can be part of your everyday life, helping you feel energized, connected and ready for what matters to you.
Make Your Move is about simple movement that feels possible, enjoyable and right for you, whatever that looks like in your day.
Make Your Move helps make simple movement part of everyday life, so more people can experience the benefits of moving in ways that feel possible, enjoyable and right for them.
Walking, wheeling, stretching, gardening, dancing around the kitchen, taking the stairs and playing with your kids all count. Movement can happen in just a few minutes, wherever you are. You don’t need a gym membership or special equipment.
Each small moment can support your mood, energy, strength, mobility and overall health. Start with the time, ability and energy you have today. One move can help you build momentum for the next. Every move counts. Find the ones that work for you.
Follow Dr. Ghenea on Facebook for videos and practical tips on adding simple movement to your day
Not sure where to start?
Try five minutes.
Some days offer plenty of time and energy. Other days don’t. Your movement can change with your schedule, health, ability and stage of life.
Regular movement plays an important role in preventing and managing chronic disease and supporting our health as we age. And it doesn’t have to mean long workouts or major changes to make a difference.
North Sydney–based lifestyle medicine physician Dr. Irina Ghenea encourages people to start with an amount of movement that feels manageable. Try a five-minute walk or a short “movement snack,” such as standing up from a chair a few times, stretching between meetings or moving during a television break.
Choose one small, specific goal and track your progress. Seeing those moments add up can help you build momentum and keep going on harder days.
Read how one patient’s first small movement goal grew into a regular walking routine and helped her feel better, gain energy and move more easily.
Check out our Make Your Move videos
Watch the video to learn how to get more out of every move.
Watch Make Your Move in action
Simple movement looks different for everyone. See how Nova Scotians are finding realistic and enjoyable ways to move throughout their day.
How will you make your move?
Movement can happen anywhere and at any time. See how everyday activities can become opportunities to move, feel good and enjoy your day.
Get more out of every move
Movement can support your health, mood and connection with others. Make Your Move Movement Ambassador Tara Taylor shows how small moments of movement can add up throughout the day.
Squeeze movement into your day
Movement can fit into the places and activities that are already part of your routine. Explore simple ideas for moving at home, for leisure, while getting places and at work.
At home
Household tasks, stretching, gardening and movement breaks can help you add activity to the time you spend at home.
For leisure
Choose activities you enjoy and look for opportunities to move on your own or with others.
While getting places
Walking, wheeling, cycling, parking farther away and getting off the bus a little earlier can add movement while helping you get where you need to go.
At work
Movement breaks, walking meetings and small changes to your routine can help break up long periods of sitting during the workday. Looking for ways to support movement across your organization?
Movement can help us stay connected
Movement can be a meaningful way to spend time with others, learn something new and remain involved in community life.
There are many ways to move and connect – for example, walking, chair yoga, gardening, creative workshops and intergenerational activities. Explore free and accessible opportunities in communities across Nova Scotia.
Real people. Real ways to move.
Movement can support us through changing bodies, busy lives, health challenges and new stages of life. Explore stories from Nova Scotians who have found ways to make movement meaningful and personal.
Stay connected
Receive movement ideas, stories and updates from the Healthy Tomorrow Foundation in our quarterly newsletter.
Every move counts
Make Your Move is informed by the Canadian 24-Hour Movement Guidelines. The guidelines consider physical activity, sedentary time and sleep across the whole day. They recognize the value of light activity and movement accumulated throughout the day. Working toward any of the recommendations can provide health benefits.
According to the 2025 ParticipACTION Adult Report Card, only 46% of adults in Canada are meeting physical activity guidelines.
You don’t need to do everything at once. Start with one movement that works for you and build from there.