By John Valentik

If you’ve ever had a goal to lose weight, decrease pain or increase energy, believe it or not, one common theme for these goals (outside of nutrition) would be to move more. This is something that is often overlooked because of the overly simplistic nature of it. Moving more has more benefits than meets the eye and it’s especially important during these cold, dark months in Central Pennsylvania. Let’s discuss!

Okay, I get it, if I move more I burn more calories. Duh, big deal, it can’t be that much, right? Wrong! While this is an extreme overgeneralization due to the nature of different sizes of people, fitness levels, ages, genders, etc., the average person burns around 100 calories per mile of movement. Most people have heard of the 10,000 steps a day goal. The average person covers around 2,000 steps per mile, which means by meeting the 10,000 step goal you would burn around 500 calories per day just by walking! So, if the goal is to create a larger caloric deficit, one should absolutely exercise more, but they may also want to consider parking a further away or walking to a coworkers office versus sending an email. Steps add up! 

Well, I get it, they add up, but they’re not painkillers! Oh contraire mon frère (high school French haha). Many of our common ailments as Americans come from detrimental habits in our lifestyle such as extended sitting. Extended sitting adds undo stress to our necks, backs, shoulders and hips. If you want to avoid chronic pain you may want to reconsider how often you sit for extended periods. An 8-10 pound object, a.k.a. our heads, protruding forward towards our computer or TV screens puts an immense amount of stress on our spines and musculature around these areas. Don’t ignore this; aim to stand up and move more frequently before tight muscles, carpal tunnel, back pain or chronic headaches control your life. 

Okay, well, I get it, I can lose weight and decrease pain, but how in the world can I increase energy?! I’m glad you asked! When we sit for extended periods, bodily functions such as blood flow, muscle activation and brain activity begin to shut off. As you may be starting to piece together, more blood flow means more caloric burn and brain activity. Achieving a total of 3,800 to 9,800 steps daily has been linked to reduced risks of dementia by 25 to 51% respectively (JAMA Neurology).  If you deliberately move more often throughout your day, you can actually lose weight, decrease pain and decrease disease risk while simultaneously improving your heart health, blood sugar control, energy levels and mood. With all of these benefits, I hope you are beginning to strategize a bit.

Set an alarm every hour to get up from your desk and stand/walk for two minutes. Get up and move around your house during the commercials of your favorite show. Use the restroom on the floor above or below you. Take the steps instead of the elevator. Go for a quick 5-10 minute walk in the beginning and/or end of your day. And if you have a furry friend, do not forget that your dog absolutely needs the exercise too. I promise you it adds up. For more tips on how to incorporate, contact us or subscribe to our blog!

“Go the extra mile. It’s never crowded.” Wayne Dyer