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We’re living in turbulent times. Caring for your holistic health is more important than ever.

The COVID-19 pandemic and racist violence have fueled changes within and around us. These changes bring contrasting experiences to our lives: grief and loss, gratitude and hope, birth and death, solitude and interconnectivity. To help you cope and stay grounded, we invite you to #moveandpray.

It takes accountability and intentionality to change our attitudes. Begin by setting movement and prayers goals. Start wherever you are. You may choose to lengthen your daily activity over time. Identify the time of day you will #moveandpray — maybe during commercials, upon rising, or before bed. Invite friends and family to participate.


  1. Choose a #moveandpray activity from the list of suggestions below or decide on one or more of your own — such as gardening and praying. It can be anything that gets you moving, and that you can do safely in prayer.
  2. Set aside a regular daily time to #moveandpray with intention, even if only for a few minutes.
  3. Follow us on Facebook for a #moveandpray prayer starter every week in July.

Suggested Activities

Stretch & Pray — Allow change to stretch open your mind and heart.
Consider using “Stretch and Pray” by Pastor Murray Fink, Bishop Emeritus of the Pacifica Synod, to incorporate whole body stretches. There are short and longer sessions available. You can adapt the poses and invite family and friends to participate.

Plank & Pray — Build a bridge from old thoughts to new as you strengthen your core.
Many fitness coaches believe that a plank a day is a great way to work your body. As you recover after planking, consider assuming child’s pose. This position offers your back and body time to relax and is a great prayer posture.

Walk & Pray — Feel the forward momentum of continuing to find your voice and place in our world.
As you walk, notice colors, smells, and nature. Listen within and around you to become more aware of God’s presence in our world. Use the weekly prayer ideas to bring focus to the meditations of your heart and mind as you walk.

Why #moveandpray?

Move Our routines, norms, and healthy practices have been altered. Some of us are returning to fitness centers that were closed until recently. Some of us are rediscovering the nature. Others are marching for justice and equality for all God’s people. Movement is sacred.

Pray We are people of prayer. We turn to God for comfort, strength, and encouragement. Prayer is both talking and listening to God. It can be done anywhere, anytime, and in many ways: breath, gratitude, stirred by nature, movement, scripture, poetry, and song.

This information should not be considered or used as a substitute for professional health care advice. By providing this information, Portico Benefit Services is not providing any medical advice, diagnosis, or treatment. Each individual is responsible for his or her own health and medical treatment decisions. You should talk with your doctor to determine the lifestyle changes and health care treatment options appropriate for you.

portrait of a woman stretching


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