Move Throughout the Day

Modern life often keeps us sedentary with hours spent at desks, in cars, or on the couch. But our bodies are designed to move, and incorporating regular activity throughout the day can have profound effects on your energy, metabolism, and overall well-being.

Moving throughout the day is one of the simplest yet most powerful habits you can adopt for better health. From stabilizing blood sugar to improving energy and mood, frequent movement creates a ripple effect of benefits that extend to every part of your life.

Imagine your body is like a river. When the water flows regularly, it nourishes everything along its path – plants grow, fish thrive, and the river stays clean and vibrant. But when the water stagnates, it becomes murky and slow. Algae builds up, the fish struggle to survive, and the entire ecosystem suffers.

Now think of your body as that river. Movement is what keeps the "water" flowing inside you, helping your blood deliver oxygen and nutrients to your cells, removes waste, and keeps your energy levels stable and clear. When you sit for long periods, your "river" slows down. Naturally, blood flow decreases, muscles stiffen, and your brain might feel foggy. Over time, this stagnation can lead to inflammation, low energy, and long-term health challenges like insulin resistance.

For women, incorporating movement throughout the day helps maintain optimal function and balance in the body.

Heart Health: Movement encourages your heart to pump blood efficiently, ensuring oxygen and nutrients are delivered to every part of your body.
Energy Levels: Physical activity acts as a natural energizer, signaling your body and brain to wake up and stay alert, much like flipping on a light switch.
Stress: Activities like walking or stretching help regulate stress hormones, promoting a sense of calm and improving your mood.

Regular movement doesn’t just keep you active, it keeps your body functioning smoothly, both physically and mentally. Every small movement provides your river a needed push to stay fresh and vibrant. It doesn’t have to be perfect or structured; it just has to be consistent.

You don’t need to overhaul your schedule – just find opportunities to keep moving.

Why it matters

The fact is, our bodies are not designed to sit for hours on end. Movement isn’t just about structured exercise – it’s about consistent, intentional physical activity throughout the day. Moving regularly enhances glucose uptake by muscles, reduces inflammation, improves joint health, and prevents stiffness.

Movement is also about keeping your body functioning optimally. Consistent, low-impact physical activity throughout the day provides numerous benefits, including:

Enhancing glucose uptake by muscles: Movement helps your muscles absorb glucose, reducing blood sugar spikes and preventing insulin resistance.
Reducing inflammation: Staying active decreases inflammation, a root cause of many chronic diseases, including cardiovascular conditions and metabolic disorders.
Improving joint health: Regular movement maintains joint mobility, preventing stiffness and discomfort, especially as women age.
Regulating stress and sleep: Movement helps lower cortisol levels, reducing stress and promoting better sleep quality.
Boosting energy and mood: Frequent activity stimulates mitochondrial health, increasing energy production and releasing endorphins for a happier, more energized day.

The science behind it

Glucose Uptake and Insulin Sensitivity
- Movement after meals improves glucose uptake by skeletal muscles, preventing post-meal blood sugar spikes. This is particularly important for women, as hormonal shifts can affect insulin sensitivity.
Mitochondrial Health
- Movement supports mitochondrial function – the energy powerhouses of your cells. Frequent activity increases mitochondrial efficiency, enhancing endurance and overall vitality.
Inflammation Reduction
- Movement reduces inflammatory markers like CRP (C-reactive protein), lowering the risk of chronic illnesses such as heart disease and diabetes.
Cortisol Regulation
- Regular movement helps manage stress hormones like cortisol, creating a more stable mood and improving sleep-wake cycles. This is particularly beneficial for women navigating the stress of work-life balance or hormonal fluctuations.

Start here

Movement doesn’t need to mean hitting the gym for hours. Incorporating small, intentional actions into your day can make a big difference.

Take post-meal walks: A 10-minute walk after meals improves blood sugar control and aids digestion.
Perform hourly desk exercises: Set a reminder to stand up every hour. Try simple movements like shoulder rolls, seated squats, leg lifts, or toe touches to keep your blood flowing.
Use a standing desk: Alternate between sitting and standing throughout the day to prevent stiffness and improve posture.
Stretch during downtime: Use commercial breaks or moments of waiting (like brewing coffee) to do light stretches or calf raises.
Park farther away: Add steps to your day by parking at the back of the lot or taking the stairs instead of the elevator.
Household movement: Cleaning, gardening, or even dancing while cooking are great ways to sneak in activity.

Pro tip

Integrate movement into your existing routine instead of adding extra tasks.

Walk while on phone calls or meeting calls
Use a timer to remind yourself to stretch, walk, or stand every hour.
Do light exercises while waiting for meals to cook, laundry to finish, or even during TV time.

The key is consistency over intensity. Small, frequent bursts of activity throughout the day accumulate into significant health benefits over time.