You're Invited!
Join the LGNN Empty Nesters Movement Challenge!
Let’s get moving together! We’re kicking off a fun and supportive Movement Challenge during the month of June (June 1 - June 30) for our fellow LGNN Empty Nesters. Whether you're walking, stretching, dancing, biking, or doing your favorite form of movement—every step counts and every effort matters.
You are on your honor at tracking your movement. At the end of the challenge, we’ll celebrate ALL accomplishments—big and small—with a celebration dinner Tuesday, July 8, 2025. Just like our previous Empty Nesters dinners, everyone will cover their own meal.
So grab your sneakers, yoga mat, or hiking boots and get ready to move with your community!
Registrants will be added to a What’sApp group to cheer each other on every step of the way! We’ll post movement ideas there each week!
30-Day Move Your Body Challenge (For Women 45+)
Goal: Build consistent, joyful movement into your day—just 10 to 20 minutes at a time.
WEEK 1: Wake Up Your Body
1. Take a 10-minute walk after breakfast or lunch.
2. Do 5 minutes of gentle stretching (neck, shoulders, hamstrings).
3. Try a beginner yoga or mobility video (10–15 minutes).
4. Take the stairs 3 times today instead of the elevator.
5. Do a 10-minute dance session to your favorite songs.
6. Try a wall sit or balance on one foot for 30 seconds each side.
7. Take a nature walk—focus on breathing and being present.
WEEK 2: Strength Without the Strain
8. Do 10 bodyweight squats and 10 wall push-ups (modify as needed).
9. Carry something a little heavier than usual (groceries, books).
10. 10-minute resistance band or light weights workout.
11. March in place during a TV commercial or podcast.
12. Do 10 standing leg lifts (front, side, and back).
13. Practice getting up from the floor slowly (helps long-term mobility).
14. Stretch your back and hips before bed (5 minutes).
WEEK 3: Balance, Core & Flow
15. Do a standing balance routine (try eyes closed if safe).
16. Try a beginner Pilates video (10–15 minutes).
17. Take a 20-minute walk with a friend or podcast.
18. Do 10 seated core squeezes (tighten abs, hold 5 seconds).
19. Try a Tai Chi or slow-movement video.
20. Practice posture checks throughout the day.
21. Stretch your spine: cat-cow, seated twist, forward bend.
✨ WEEK 4: Move with Joy & Intention
22. Revisit your favorite movement from earlier weeks.
23. Take a walking break instead of a coffee break.
24. Do 3 rounds of 10 jumping jacks (or low-impact steps).
25. Dance or move freely for 10 minutes—no rules!
26. Do a slow 5-minute body scan and stretch each area.
27. Go on a "step hunt"—find ways to sneak in 1,000 more steps.
28. Repeat a strength day with slight increase (1 more rep or second).
29. Do your favorite stretch before bed and reflect on your progress.
30. Celebrate! Take a walk
