It can feel difficult to make time for exercise and movement when we’re deep in work mode. But we all know that moving daily benefits our physical and mental health in the long term.

Regular exercise that gets your heart rate up and/or builds strength is great. But you can also integrate small mindful movements into your workday — whether that’s a quick stretch when refilling your cup or a tension release session at the end of the day. This will help you reconnect with your body and lower your stress level.

CTA’s partner, Calm, has a whole section dedicated to movement in their mobile app and web browser. Here are some Calm activities to check out:

Mindful Walking Series

• Guided meditation for you to start walking mindfully.

Daily Move

A daily movement series guided by yoga and mindfulness teacher Mel Mah. New, short exercises are released every day. Examples:

• Jump Start Your Day —
  A lying down exercise helps you gently wake up your body, followed by light stretches in a seated position on your bed.
• Your Daily Relaxation —
  A sitting exercise relaxes your upper and lower body with light stretches and mindful breathing techniques.
• Shaking Off the Workday —
  A standing exercise eliminates tension in your body after working all day by incorporating full-body movement.

Check out the Calm app for more options.

Exclusive for CTA Members:

Your free Calm Premium subscription

Haven’t activated your free Calm Premium subscription yet? Start by logging in to CTA Member Benefits page. Once on the CTA Calm page:

Sign in to your existing Calm account or create an account.

Enter your 10-digit CTA member ID in the box provided to activate the subscription on your Calm account. If you don’t know your CTA member ID, please call the CTA Member Benefits Department at (650) 552-5200.

Download the Calm app and log in to your account to access the premium content.