Daily Movement: The Ultimate Hack for a Healthier You

Staying active is an essential component of a healthy lifestyle. Are you moving enough?

Humans were made for movement. It’s an undeniable part of our nature.

If it weren’t, we’d be limbless blobs, void of a skeletal or muscular structure.

However, it can be difficult to know if you’re getting enough movement throughout the day, and easy to assume that you are if you hit the gym every once in a while.

That’s where 'step counts' come in. By tracking the number of steps you take each day, you can ensure you’re getting enough movement and reap the many benefits that come with it.

"What benefits", you ask? Well here’s a few:

1. Improved cardiovascular health: Regular exercise can help improve heart health and reduce your risk of heart disease. It helps to lower blood pressure and improve cholesterol levels. This helps keep your circulatory system operating like a well-oiled machine.
2. Reduced risk of chronic diseases: Studies show that physical activity can lower your risk of developing chronic diseases. Type 2 diabetes, obesity, and certain types of cancer make the list. It can also help to regulate insulin levels, boost your metabolism, and help you maintain a healthy weight.
3. Better mood and mental health: Exercise has been shown to improve mood, reduce anxiety and depression symptoms, and improve cognitive function. It helps to release endorphins, which are like the body’s natural anti-depressants, and reduces the levels of stress hormones in your body. Pharmaceutical-grade, and no script required.
4. Increased energy levels: Regular physical activity can help boost your energy levels and improve your overall quality of life. It increases blood flow and oxygen levels, and can make you feel more alert and productive throughout the day.

The CDC recommends 150 minutes of moderate-intensity activity per week, and your daily step-count contribute towards that!

They also recommend at least two days of muscle strengthening activity per week.

So if simply walking enough can be that helpful, how can you make sure you’re getting enough movement to get some of those benefits?

Using a pedometer or a fitness tracker that counts your steps is probably the easiest way to monitor your activity levels.

Hell, almost all smart phones feature a proprietary health app that tracks your steps for you. You’d just have to keep your phone on you at all times for the most accurate result.

Now, with tools like those to help quantify your activity, it puts you in an advantageous position to create change, if necessary. Without them, you’d just need to be mindful of your current level of daily activity, and intentional with any amount of movement you want to add into your day.

People working manual labor jobs, waiting tables, or any other job that requires a good amount of movement and energy might already get plenty of steps in a day. So adding in extra walks here and there might not be necessary for them to achieve the above benefits.

But for those who are fairly sedentary, sitting for long periods of the day, it can be important to know how they can start being more active, and exactly what they should aim for.

I feel that most people should aim for at least 10,000 throughout their day, which is roughly equivalent to walking 5 miles.

But for sedentary people I suggest starting small and manageable. Build consistency with a smaller goal and incrementally increase it over time.

This could be as little as a 5 minute daily walk.

Then you could eventually build on that habit until you’re walking a mile or so a day.

If you’re super sedentary, it may seem like a daunting task – but there are easy ways to incorporate more movement into your day that don’t include making time for walks during various parts of your day.

Here are some ideas:

1. Take the stairs instead of the elevator
2. Stand up and stretch during commercial breaks when watching TV
3. Take a brisk walk during your lunch break
4. Park farther away from your destination and walk
5. Do some yoga or stretching exercises while watching TV

Tracking your daily steps can also be a motivator to keep moving.

Set goals for yourself and challenge yourself to increase your step count each week.

You can also join step challenges with friends and family to make it more fun and engaging.

At the end of the day, daily movement is crucial for a healthy lifestyle, and tracking your steps can be a useful metric to ensure you’re getting enough exercise.

So lace up, and step up your health!

Sources:

1. Physical Activity Guidelines for Americans, 2nd edition. U.S. Department of Health and Human Services.
2. Centers for Disease Control and Prevention. (2019). Physical activity basics.