💃Everyday Movement: Why Small Steps Make a Big Difference

When people think about "being active," they often imagine structured workouts. Including things like lifting at they gym, a run through the neighborhood, or a yoga class. While those are important at times, true health is not only built in your workouts. It is built in the movement you weave into your everyday life.

This is what we call everyday movement. It is small, natural activity you do without even thinking about it: walking to your car, carrying groceries, stretching between tasks, or chasing your kids around. It may not seem like much, but science shows these small actions add up to powerful benefits for your long-term health.

🧠 The Science Behind Everyday Movement

• Metabolic Health: Sitting for long periods can cause insulin sensitivity to drop, blood sugar to rise, and our metabolisms to slow down. Even light activity like standing, walking, and stretching can improve glucose control and prevent energy crashes.

• Circulation & Inflammation: Movement increases blood flow which delivers oxygen and nutrients to cells while removing waste products from the body. It can help regulate inflammatory markers that have been linked to heart disease and autoimmune conditions.

• Brain & Mental Health: Regular activity releases endorphins which increase your mood and can reduce stress hormones like cortisol. People who move consistently report lower rates of anxiety and depression.

• Longevity & Disease Prevention: There is an estimate that physical inactivity is one of the leading risk factors for non-communicable disease like cardiovascular disease, diabetes, and even some cancers. (The World Health Organization)

🌿 The Holistically Trained Perspective

At Holistically Trained, we view movement as a way to reconnect with your body. It is about balance, supporting your energy, hormones, and nervous system. It is about meeting your body where it is at and supporting that with movement that drives you, not burning yourself out.

Think of everyday movement as the baseline health habit, a foundation on which structured exercise, nutrition, and recovery can thrive. Without it, even the best training programs feel harder and less sustainable.

✨ Practical Ways to Add Movement Daily

Here are realistic, holistic ways to get moving more often:

• Cycle your day: Stand, stretch, or take a short walk every 60 minutes.

• Active chores: Vacuuming, gardening, and scrubbing floors all count as movement.

• Mindful breaks: Use movement to reset stress. Try a 5-minute walk outside instead of scrolling your phone.

• Walk with purpose: Park farther away, take the stairs, or walk during calls.

• Connect movement with joy: Dance to music, play with your pets, or explore a hobby like hiking or paddle boarding.

🌸 Small Steps, Big Shifts

Our health is not about extremes, it is about consistency. By shifting your mindset from "exercise" to "movement," you remove the all-or-nothing pressure. Everyday activity becomes a part of you, not just something you schedule a few times a week.

⚠️ Disclaimer: This blog is for educational purposes only and is not a substitute for medical or professional advice. Always consult your healthcare provider before starting any new health or fitness routine.

📚 References:

• Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211.

• Piercy, K. L., et al. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020–2028.

• World Health Organization. (2020). Physical activity.