12-week program · PDF workbook + follow-along videos
Just Move 90
$39 ($29 at launch)
The next step after the free 21 days: walking base, strength basics, then a 'move menu' for every mood. Built around minimum-dose days and an easy restart after a slip.
- 12 weeks, 3–5 sessions a week
- Easier and harder options for every move
- Move menu by mood
- Habit system and restart plan
Not on sale yet. Join the free Just Move 21 list and you'll hear first when it launches.
The research (verified against the published abstracts)
- Noetel M et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ 384:e075847. doi:10.1136/bmj-2023-075847
218 studies, 14,170 participants with major depression. Compared with active controls, walking or jogging (g −0.62), yoga (g −0.55), strength training (g −0.49), mixed aerobic exercise (g −0.43) and tai chi/qigong (g −0.42) gave moderate reductions in depression. Effects were proportional to the intensity prescribed. Evidence confidence was rated low for walking/jogging and very low for the others, because only one study met Cochrane criteria for low risk of bias. - Singh B et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine 57(18):1203–1209. doi:10.1136/bjsports-2022-106195
Umbrella review: 97 reviews, 1,039 trials, 128,119 adults. Physical activity had medium effects on depression (median ES −0.43), anxiety (−0.42) and psychological distress (−0.60) versus usual care. Higher intensity was linked to greater improvement; effectiveness diminished with longer interventions. Note: 77 of the 97 reviews were rated critically low quality (AMSTAR). - Lally P, van Jaarsveld CHM, Potts HWW, Wardle J (2010). How are habits formed: modelling habit formation in the real world. European Journal of Social Psychology 40(6):998–1009. doi:10.1002/ejsp.674
96 volunteers repeated a daily eating, drinking or activity behaviour in the same context for 12 weeks. The time to reach 95% of peak automaticity ranged from 18 to 254 days. Missing one opportunity did not materially affect habit formation.
Not medical advice. This site shares general information and summaries of published research. It is not a substitute for professional diagnosis or treatment. Exercise can help, and it works best alongside care from a qualified professional. Check with your doctor before starting a new exercise program, especially if you have a health condition.
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How to cite this page: Exercise Is The Answer. "Just Move 90." https://exerciseistheanswer.com/just-move-90.html (2026, accessed [date]). Research summaries link to the original DOIs.