Human bodies were designed to move. For most of human history, daily life required near-constant physical activity: walking, lifting, carrying, building, and farming. Modern conveniences have largely eliminated these requirements, leaving many of us sitting for the majority of our waking hours. While this represents remarkable technological progress, it has created a significant mismatch between our bodies' needs and our daily habits.
The Problem with Prolonged Sitting
Research has increasingly highlighted the health risks associated with sedentary behavior. Extended periods of sitting are linked to increased risks of cardiovascular disease, type 2 diabetes, certain cancers, and premature death, even among people who exercise regularly. This finding has led researchers to describe sitting as "the new smoking," though this comparison may be somewhat exaggerated, the underlying concern is valid.
The issue is not that exercise is ineffective, but rather that the benefits of even rigorous exercise cannot fully compensate for the negative effects of sitting for eight or more hours daily. This suggests that in addition to structured exercise, we need to prioritize regular movement throughout the day.
Beyond Formal Exercise
While structured exercise like gym workouts, running, or fitness classes provides important benefits, the concept of NEAT (Non-Exercise Activity Thermogenesis) highlights the significance of all the smaller movements we make throughout the day. Standing, walking, taking stairs, fidgeting, and performing household tasks all contribute to overall activity levels and energy expenditure.
"Movement is a medicine for creating change in a person's physical, emotional, and mental states." - Carol Welch
Studies suggest that people with high NEAT levels burn significantly more calories daily than those with low NEAT, regardless of formal exercise habits. This difference can have meaningful implications for weight management, metabolic health, and overall wellbeing.
Practical Ways to Move More
Increasing daily movement does not require major lifestyle changes. Small adjustments, accumulated throughout the day, can add up to significant increases in activity:
- Set Movement Reminders: Use a phone alarm or computer notification to remind yourself to stand and move for a few minutes every hour.
- Take Walking Meetings: When possible, conduct meetings while walking rather than sitting in a conference room.
- Choose Active Transportation: Walk or bike for short trips. If driving is necessary, park farther from your destination.
- Use Stairs: Skip elevators and escalators when practical, choosing stairs instead.
- Stand While Working: Alternate between sitting and standing throughout the workday if you have access to a standing desk or adjustable workspace.
- Active Waiting: Rather than sitting while waiting for appointments or transportation, walk or stand.
- Commercial Break Movement: If watching television, use commercial breaks or episode transitions as prompts to move briefly.
The Mental Benefits of Movement
Physical activity benefits extend well beyond physical health. Regular movement has been shown to reduce symptoms of anxiety and depression, improve mood, enhance cognitive function, and support better sleep. Even brief periods of activity can provide immediate mental benefits, making movement a powerful tool for managing daily stress and maintaining mental wellness.
The mechanisms behind these benefits are multifaceted, involving the release of endorphins and other neurotransmitters, increased blood flow to the brain, reduction of stress hormones, and improvements in sleep quality. Moving your body is genuinely one of the most effective things you can do for your mental health.
Finding Movement You Enjoy
Sustainability in movement habits depends largely on enjoyment. If you dread an activity, you are unlikely to maintain it long-term. Fortunately, countless ways to move your body exist, meaning there is almost certainly something that appeals to you.
Consider exploring various options: walking in nature, dancing, swimming, cycling, yoga, martial arts, team sports, gardening, or playing actively with children or pets. The best movement is the movement you will actually do, so prioritize finding activities that feel good rather than forcing yourself through activities you dislike.
Starting Where You Are
If you are currently quite sedentary, dramatic changes in activity level can feel overwhelming and may increase injury risk. A more sustainable approach involves gradual increases. Start with whatever amount of movement feels manageable, whether that is a five-minute walk or simply standing more during phone calls, and build from there.
Progress often follows a non-linear path. Some days you will move more, some days less. Weather, energy levels, work demands, and life circumstances all influence our capacity for movement. Flexibility and self-compassion are essential for long-term success.
Creating an Environment That Supports Movement
Your physical environment significantly influences your behavior. Arranging your home and workspace to encourage movement can make active choices easier and more automatic:
- Keep walking shoes visible and accessible near the door.
- Place exercise equipment in visible locations rather than hidden in closets.
- Arrange furniture to require walking rather than placing everything within arm's reach.
- If possible, create dedicated space for movement activities.
- Keep water bottles in different rooms to encourage walking to hydrate.
Conclusion
Our bodies thrive on movement, and integrating more physical activity into daily life need not be complicated or time-consuming. By making small, consistent changes to how we spend our time, choosing to move rather than sit whenever practical, and finding forms of movement that bring genuine enjoyment, we can support both physical and mental health. The goal is not perfection but progress, gradually shifting toward a more active life that honors our bodies' fundamental need to move.