Read this month’s column by Nurse Coach Meg Bonner about practical and easy ways to increase your movement and make a positive impact on your health!
It’s been a subtle shift over the years, but when you stop to consider just how much we have slowed down as a society, it’s easy to see an inverse correlation with our health. In the 1920s, obesity rates were under 5%; today, three out of four Americans are considered overweight. By 2050, obesity in the United States is projected to affect 80% of the population.
The increasing convenience of modern life, compared to a century ago, has had a direct negative impact on our nation’s health. A hundred years ago, most work—both inside and outside the home—required manual labor. Cars and elevators were considered luxuries, and the majority of people naturally incorporated movement throughout their day.
Today, automation and convenience are seen as necessities for even the most basic daily tasks. Movement is no longer an inherent part of everyday life; instead, it must be scheduled, purchased and actively sought out.
We know the benefits of moving our bodies, but these statistics might help to increase our motivation, purpose and overarching goals:
- Walking 30 minutes a day reduces the risk of heart disease by up to 35% and stroke by up to 30% (Harvard Medical School).
- A post-meal walk helps to lower blood sugar levels and improve insulin sensitivity, helping to reduce risk of type 2 diabetes (Diabetes Care Journal).
- The effects of prolonged sitting throughout the day can be countered by just two minutes of walking every hour (University of Utah Health).
- Regular walking reduces risk of dementia by up to 40% in older adults (Alzheimer’s Research & Prevention Foundation).
- A 2023 study in The Lancet reported that 8,000 steps per day correlated with a 51% lower risk of death from all causes as compared to those who had less than 4,000 steps.
So, how do we ensure that we continue to move our bodies in today’s modern world? Here are a few practical tips to get you moving:
Hourly Check-in – Set a reminder every hour to stand up, stretch, do a couple of squats, or take a short 2–3-minute walk. These small, purposeful movements help to increase circulation and boost endorphins throughout the day!
Take the Long Way! – Look for opportunities to walk more! Whenever possible, park farther away, walk instead of drive, visit a nearby store on foot, and choose the stairs over the elevator.
Short vs. Long – Short bursts of daily movement add up and can be just as effective as long, intensive workouts spread throughout the week. Staying active doesn’t have to be overwhelming – every effort counts!
Make It Enjoyable! – Walk with a friend, take phone calls on the go, or explore a new part of town. Enjoy the experience by listening to an audiobook or podcast while walking, stretching, or doing resistance exercises.
View Movement as Non-Negotiable! – Aim for 8,000 steps daily, which easily accumulate throughout the day when incorporating housework, gardening, walking around the block, or even cooking in the kitchen.
Convenience in our modern society comes with many perks and benefits, but being mindful of how these advancements impact our health is more important than ever. Incorporating movement throughout the day is a simple yet powerful way to reduce the risk of disease and increase longevity. So don’t let convenience cost you your health—make movement a daily habit!
Meg Bonner,BSN, RN – Nurse Coach
Email: megbonnerrn@gmail.com
Website: megbonnerrn.com
Follow me on Instagram: the.holistic_rn
