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Rule #1 for a Healthy Life: Get Active, Move More

In today's fast-paced world, it's easy to fall into the trap of a sedentary lifestyle. Whether it's because of a demanding job that keeps you glued to a desk, a car-centric commute, or just the allure of binge-watching your favorite shows, many of us are sitting far more than we should. But the good news is, it's never too late to get moving again, even if you've taken a break from the gym or are recovering from an injury. Here's why it's crucial to get active and how to start integrating more movement into your day.


Kim and Julia High-Fiving During a Workout

The Power of Movement

Movement is more than just exercise—it's a vital component of a healthy life. When you increase your daily activity, you benefit in many ways:

  • Boosted Metabolism: Even small movements like standing, stretching, or walking can increase your Total Daily Energy Expenditure (TDEE), helping you burn more calories throughout the day.

  • Improved Circulation: Regular activity promotes better blood flow, reducing the risk of cardiovascular diseases and other health issues.

  • Enhanced Mental Health: Moving more can lift your mood, reduce stress, and combat symptoms of anxiety and depression.

  • Greater Flexibility and Mobility: A sedentary lifestyle can lead to stiffness and reduced range of motion. By moving more, you keep your body flexible and mobile.

  • Increased Energy: Ironically, the more you move, the more energized you feel. Movement stimulates the release of endorphins, giving you a natural boost.


Simple Ways to Move More

Getting active doesn't have to mean hitting the gym for hours or running a marathon. You can start with small, manageable changes that add up over time. Here are some simple ways to incorporate more movement into your day:

  • Walk Whenever You Can: Take a stroll during your lunch break, walk your dog, or park farther away from your destination. Every step counts.

  • Take the Stairs: Instead of waiting for the elevator, opt for the stairs. It's a great way to get your heart pumping.

  • Stand More: Consider a standing desk or simply stand while you're on the phone. This reduces the time spent sitting and engages your muscles.

  • Stretch During TV Time: Instead of lounging on the couch, try stretching or doing light exercises while watching your favorite show.

  • "Exercise Snacks": Short bursts of activity throughout the day can be just as effective as longer workouts. Try doing a few push-ups, squats, or jumping jacks during breaks.


Lauren Kayaking in the Caribbean

Finding Joy in Movement

While you all know how much I talk about the importance of strength training and how undeniably beneficial it is for your health and wellness, it's also important to find activities that really light you up and get you excited. When you enjoy what you're doing, you're more likely to stick with it in the long term. Consider these options:


  • Outdoor Activities: Hiking, biking, or even a leisurely walk in the park can be refreshing and invigorating.

  • Group Classes: If you thrive in a social setting, try dance, kickboxing, or yoga classes. The camaraderie can be motivating.

  • Sports and Recreation: Join a local sports league or take up a recreational activity like tennis, basketball, or swimming.


The Bottom Line

Getting active doesn't have to be complicated or time-consuming. By making small changes and finding activities that you enjoy, you can transform your daily routine into one that supports your health and well-being. Remember, Rule #1 for a healthy life: get active, move more. The more you move, the better you'll feel — So, what are you waiting for? Grab your gear, lace up those sneakers, and let's get moving!

Now, I would love to hear from you! What are some of your plans to get more active? Are you going to challenge yourself to choose the stairs more often? Perhaps you can finally go check out the Greater Philadelphia Flag Football League like you've been meaning to and join a team? Or, maybe just committing yourself to hit that 7-10,000 step goal every day? Let us know in the comment section below so we can all support you in your goal!

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