Research increasingly shows that excessive sitting may be just as harmful as smoking, and for good reason. A sedentary lifestyle is often linked to obesity, metabolic disorders and chronic diseases. Movement isn't just good for you. It's essential.
Our bodies were not designed for sitting 80% of the time. Life has changed dramatically in the last hundred years and we aren't naturally as active as we once were. Cars, busy lifestyles, desk jobs, smartphones, computers and a culture of convenience have all contributed to an overload of sitting. We must make a conscious effort to get up and move. Not just to exercise for one hour, but as a lifestyle, continually throughout our day.
While exercise has always played a vital role in overall wellness, it has now taken center stage as America's health continues to decline. According to a 2024 study published in The Lancet, nearly 75% of U.S. adults are overweight or obese. And the latest numbers from the CDC are just as sobering:
Nearly 8 in 10 midlife adults now live with at least one chronic condition.
7 out of the 10 most common chronic diseases are positively impacted by regular physical activity.
Yet only about 1 in 5 women gets both the cardio and the strength training recommended each week.
How Much Exercise Do Adults Need?
According to the Physical Activity Guidelines for Americans, adults should aim for:
✅ At least 150 minutes of moderate-intensity aerobic activity OR 75 minutes of vigorous aerobic activity per week (or a mix of both), spread throughout the week.
✅ Muscle-strengthening activities (weights, resistance bands) at least 2 days per week.
✅ Less sitting. Even light activity can help counteract the risks of being sedentary.
✅ For even greater benefits, aim for 300+ minutes per week of activity.
✅ Increase gradually. Start where you are and build up over time.
The Benefits of Moving More
Staying active isn't just about losing weight. It's about longevity, mental clarity and quality of life. It helps balance all aspects of wellness. Movement improves your health span and quality of life at all ages.
Regular exercise can:
✔ Reduce stress and improve mood
✔ Boost energy and combat fatigue
✔ Improve sleep quality
✔ Lower the risk of chronic diseases (including heart disease, diabetes and dementia)
✔ Support brain health and reduce depression risk
✔ Build a sense of community and connection
Your Brain on Steps
Here's the part that gets me excited. A 2025 Harvard study found that walking just 3,000 to 5,000 steps a day was linked to delaying cognitive decline by about three years in people with early signs of Alzheimer's, and 5,000 to 7,500 steps was linked to seven years. You don't need 10,000 steps to protect your brain. You need to start.
The best part? Moving your body should feel good! Find an activity you like that fits your lifestyle and your schedule. Consistency beats perfection. You just have to do it. The beauty of exercise is you can feel the difference as soon as you start. Joseph Pilates said, "In 10 sessions you'll feel the difference. In 20, you'll see it. In 30, you'll have a whole new body." Don't be a part of the 25% of Americans who are inactive. You've got to move it, move it!
6 Ways to Get Moving Today
1️⃣ Track your activity. Use a fitness app, smartwatch, phone, Whoop or Oura ring to monitor your progress.
2️⃣ Start walking. Aim for 30 minutes per day, increasing by 10 minutes per week or walking twice a day.
3️⃣ Pick up the pace. Pump your arms, increase your speed and work toward 7,500 steps per day, and more if it feels good.
4️⃣ Add resistance. A weighted vest (rucking) increases intensity and calorie burn by 2 to 3 times.
5️⃣ Make it enjoyable. Listen to audiobooks or podcasts while you walk. Call friends or family.
6️⃣ Find accountability. Walk with a friend, join a group or schedule movement breaks together.
"The secret to getting ahead is getting started." Mark Twain
Be well,
Christine
Sources
Centers for Disease Control and Prevention, Trends in Multiple Chronic Conditions Among US Adults, 2013 to 2023
National Center for Health Statistics, Physical Activity Among Adults Aged 18 and Over
U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition
Yau W.Y. et al., Physical activity as a modifiable risk factor in preclinical Alzheimer's disease, Nature Medicine, 2025
