Movement. Actions or activity. The change in position. Necessary for human vitality and health. The average American walks just 3,000-4,000 steps per day. Walking is one of the easiest and best sources of movement for proactive health. Do you know what your step count is?
Harvard Health tells us that sitting for long, uninterrupted periods of time may leave you more prone to cardiovascular problems.
The AHA and CDC tell us that we should engage in 30 minutes of moderate intensity exercise for 30 minutes, five days a week; which has been the recommendation for decades. I might argue that it should be more now, considering how much more people are sitting compared to when the guidelines were originally established.
Everywhere we turn, there is talk about the importance of exercise and of simply moving your body. Exercise and increased movement (walking) stimulates the release of endorphins – neurotransmitters that promote feelings of happiness and reduce stress and anxiety. Evidence suggests that prioritizing movement and activity over sedentary work is not just a luxury, but a necessity for optimal health and well-being, as well. Movement throughout the day reduces the risk of chronic disease, enhances mental clarity and productivity, stimulates neural pathways, boosts mood and supports immune health.
As CEOs, business owners and leaders, we have got to be implementing a culture of vitality and health for the long haul. We know when people are healthy and happy at work, there’s a ripple effect on their home life, their community, in their business and beyond.
There has to be congruence between health (mind and body) and business. If they do not align, one will inevitably take the other.
As individuals, parents, community advocates and teachers/coaches, the choice of healthier habits and more movement should be a no-brainer! If you want to improve your quality of life, you must get up and start moving.
Statistics show that people who are “somewhat active” lower their all-cause mortality risk by 30%. I’ll take that for some extra steps each day.
What can you do to incorporate more movement into your day?
- Ideally, if your schedule allows, work in 90-minute “jam sessions” with 15-30 minute breaks in between. This promotes concentration, productivity and creativity. Sitting for longer periods at a time creates a stiff and slow body and brain. The Harvard Business Journal reports supporting this type of positive work structure to keep your body moving.
- Concentrate on increased range of motion around the joints; especially if you sit at a desk most of the day. Set a timer on your phone to get up throughout the day. Walk, squat, jump and dance.
- Listen to your body, and it will tell you what it needs; stretching, foam rolling, a walk, a 10-minute workout. As fascia through the muscle stiffens with age, especially as we sit, foam rolling can be a game changer.
- Schedule 10-minute walks; before work, midday and after work.
How are you going to incorporate more movement into your day? It is the small habits over time that make a difference. Make the commitment to create a new habit and move more daily.
