• February 20, 2025
• mross

Imagine your body as a car. Not a sleek sports car that only gets taken out on the weekends, but a high-performance vehicle designed for daily use. Now, what happens when a car sits in the garage for too long? The battery dies, the tires deflate, and the engine struggles to start. Just like that car, your body was built to move—and when it sits idle for too long, things start breaking down.

The good news? You don’t have to train like an athlete to keep your body running smoothly. The key is consistent movement throughout the day.

 

 

 

While walking does not build your muscles, Dr. Casey Means highlights the power of walking. Building muscle and walking are THE most impactful activities for your metabolic health. Read our article in this newsletter on ‘muscle and metabolism’.

Walking stimulates muscle contraction which promotes glucose uptake, and keeps your mitochondria (your body’s energy factories) functioning at their best. In fact, aiming for 8,000 to 12,000 steps a day can significantly enhance metabolism, reduce anxiety, and support overall well-being.

But here’s the kicker—even if you strength train regularly, sitting too much can still harm your health. Your body doesn’t care if you had a killer workout this morning if you spend the rest of the day glued to a chair.

 

 

 

Sitting for prolonged periods doesn’t just make you feel stiff—it actively works against your health. Researchers have even called excessive sitting “the new smoking” because of its long-term damage. Here’s why:

• Slows Down Metabolism – Sitting for hours burns fewer calories, making it easier to gain weight.
• Increases Health Risks – Studies link long periods of sitting to higher risks of heart disease, diabetes, and even certain cancers.
• Weakens Muscles & Joints – Sitting tightens hip flexors, weakens glutes, and contributes to posture problems and back pain.
• Hurts Circulation – Poor blood flow can lead to swelling, varicose veins, and even dangerous blood clots.
• Impacts Mental Health – A sedentary lifestyle is associated with increased stress, anxiety, and depression.

 

 

 

 

Your body doesn’t just burn calories when you work out—it burns energy all day long through NEAT (Non-Exercise Activity Thermogenesis). NEAT includes all the little ways you move outside of structured exercise, like walking around your home, standing while talking on the phone, or taking the stairs instead of the elevator.

In fact, research shows that NEAT can account for 100 to 800 extra calories burned per day, depending on how active you are. This means that small, consistent movements can help you maintain a healthy weight, boost your metabolism, and improve overall health—without ever stepping foot in a gym.

 

 

You don’t need to overhaul your entire routine to reap the benefits of daily movement. How can you make simple changes for a big difference:

 

 

✔ Stand up and move every 30–60 minutes to keep blood flowing.
✔ Aim for 7,000–10,000 steps per day—even short walks count!
✔ Use a standing desk or take walking meetings at work.
✔ Take the stairs instead of the elevator.
✔ Stretch while watching TV instead of sitting still.
✔ Park farther away from the entrance when running errands.
✔ Dance around while doing household chores (yes, it counts!).

 

 

 

The Bottom Line

Movement is essential to your health — make it about how you live. Whether it’s walking, stretching, standing, or just fidgeting, every little bit helps. Your body is meant to move, and the more you embrace that, the better you’ll feel—inside and out.

So get up, take a deep breath, and MOVE!