Well Words Wednesday: Miraculous Movement
07 02 2025
Recent research has shown that movement has life changing benefits for our overall health and wellbeing. It’s great if you can spend an hour at the gym, but it is what you do during the other 15 hours you are awake that makes the biggest difference.
Most Americans average 10+ hours of sedentary behavior a day. In a recent study by The Journal of the American College of Cardiology, it was found that those who were sedentary for over 10 hours a day (even those who met the suggested requirement of 150 minutes of moderate to intensity exercise per week) had a higher risk of heart failure or cardiovascular event. The risk for adverse health impacts was lower in those who met the CDC guidelines for exercise each week, but it still pointed to the importance of reducing sedentary behavior for everyone during their awakening hours. In addition to improving cardiovascular health, there are many other health benefits of movement throughout the day, such as: regulating our blood sugar, supporting our brain health, lowering inflammation and risk of disease, strengthening our immunity, and boosting our mood as well as reducing our anxiety.
How can you incorporate more movement into your day? I will offer a few suggestions from WellSteps, an evidence-based employee wellness provider.
1. People who walk 7,000 steps or more daily have a 50-70% lower risk of premature death than those who take fewer steps. Steps are the most powerful form of movement whether you get them from a walk or by making many small additions to your step count like parking farther away from work or the grocery store, taking the stairs, walking or pacing during phone calls, or taking an extra loop around the block. The speed of your walk also has an impact on your health. Brisk walkers live up to 20 years longer than slow walkers. Walking faster strengthens your heart, muscles, and brain.
2. Take small, frequent bursts of movement or “exercise snacks” throughout your day. These breaks reshape your habits, energy, and metabolism. You can do 10 squats every hour, lift weights during commercial breaks while watching tv, do a few jumping jacks while waiting on your coffee to make, do a few table pushups while waiting for the water to boil or the stove to preheat, or just intentionally get up every 15-20 minutes and march or do some leg lifts and stretches. A study of 25,000+ adults found that just 3-4 minutes of vigorous daily activity can reduce your risk of death by: 27% for all causes, 38% for heart disease, and 17% for cancer.
3. Start your day off right by going outside in the morning as soon as you wake up. Do some gentle stretches with neck rolls, twists, and overhead reaches to reset your circadian rhythm. If time allows, get in a brisk 15 minute walk. Nature amplifies health benefits by reducing anxiety and boosting your mood.
4. Play tug, fetch, or chase with your dog.
5. Do glute or ab squeezes at red lights or while stuck in traffic.
6. Purchase a hand gripper and use it while reading, watching tv or in between chores or work. Improving your grip strength has many benefits such as lowering your blood pressure, improving the functionality of your hands such as improved grip strength, reducing stress and anxiety, improving forearm and wrist health, and enhancing bone health.
7. Walk for 2-5 minutes after every meal. This helps to lower your blood sugar. Research shows that three 15 minute post-meal walks are more effective than one 45 minute walk at controlling glucose levels.
8. Boost your immunity by bouncing on a rebounder. Your lymphatic system relies on movement to circulate immune cells and clear waste. Just 2 minutes of gentle bouncing, without your feet leaving the mat, can get it flowing.
9. Do a series of calf raises, leg lifts (holding as long as you can), or slow torso twists while sitting at your desk from time to time.
10. If you spend a lot of time at a desk, consider purchasing a stand-up desk and/or an under the desk treadmill, minicycle, or balance board.
11. Do standing hip circles or practice standing on one leg while waiting for downloads.
12. Toss a tennis ball against the wall, switching hands to toss and catch. This will improve your coordination, reaction time, and cognitive speed because it combines physical movement and cognitive focus.
And, if you dare…put on some music and dance while no one is watching.
What is the takeaway from all of this?
Dr. James Levine, a professor of medicine at the Mayo Clinic, coined the phrase: “Sitting is the new smoking.” Experts have now proclaimed that too much sedentary behavior is a disease state. The solution is not more workouts or hours at the gym. It is more movement, more often throughout your day. Small, frequent actions like standing or strolling keep your body metabolically active and help to offset the damage of sedentary behavior. Movement is vital for our physical health, mental clarity, emotional resilience, and lifelong independence.
This information is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual needs and circumstances can vary. Always consult your physician or qualified health provider before making any changes to your diet, exercise routine, or health practices. Do not attempt to engage in any exercise that causes pain or discomfort unless you check with your health care provider first.
