Many of us know that staying active daily is essential for our overall health, but the reality of a sedentary job can make that much harder to achieve. For those of us who spend hours at a desk, the toll it takes on our body and mind can be more significant than we realize. One of the easiest ways to assess how much your daily job affects your physical activity is by looking at your step count.
A step count can act as a simple yet powerful indicator of overall movement, revealing how much a desk job may be dragging you into a more inactive lifestyle. Research shows that consistent movement throughout the day is crucial for preventing health issues like cardiovascular disease, obesity, and musculoskeletal pain. Yet, the shift from a more active lifestyle to a sedentary one can have profound and immediate effects on how we feel and function.
My Personal Story: From Active Coach to Gym Owner
When I first became the owner of our gym, my day-to-day movement changed dramatically. Previously, I was coaching for more than four hours each day, staying on my feet, demoing movements, and actively engaging with members. My daily step count would often exceed 12,000 steps without much effort. However, once I transitioned to my new role as an owner, the responsibilities shifted heavily to administrative and computer work. I went from racking up thousands of steps to barely hitting 3,000 in a day.
What I didn’t anticipate were the physical and mental changes that came along with this decrease in activity. My motivation to work out plummeted. I noticed my sleep quality declined, leaving me feeling tired and groggy despite trying to get enough rest. My body felt achy and stiff, something I had never experienced when I was more active. Even my overall mood was lower, making everyday tasks feel more draining. This stark contrast showed me firsthand how detrimental a lack of movement could be.
Why One Hour of Fitness Isn’t Always Enough
Like many of you, I used to believe that dedicating one hour to exercise each day was all I needed. But once I had more computer work on my plate, I realized that a single workout couldn’t make up for sitting for the majority of the day. Studies have backed up this realization, indicating that even a daily workout can’t completely offset the health risks associated with prolonged sitting.
As the saying goes, “A body in motion stays in motion.” Once I made an effort to weave more movement into my day, I began to feel like myself again. Walking breaks, using a standing desk, and setting reminders to get up and stretch became essential habits. My sleep improved, my mood lifted, and I found it easier to stay consistent and motivated with my workouts. The soreness and stiffness in my body disappeared, replaced by energy.
The Science Behind Why Movement Matters
So, what exactly happens when we move more? First, increased daily movement enhances blood circulation, delivering oxygen and nutrients more efficiently to our tissues. It also helps maintain joint mobility and reduce stiffness, which is crucial for long-term musculoskeletal health. Even small actions, like getting up to walk around for a few minutes every hour, can significantly benefit our bodies.
Practical Tips to Incorporate More Movement Into Your Day
Movement also has a direct impact on our mental well-being. Physical activity is known to release endorphins, the “feel-good” hormones that boost mood and reduce stress. In contrast, sitting for prolonged periods can lead to increased levels of anxiety and feelings of lethargy. Movement literally lifts your spirits, giving you a better mental and emotional baseline to work from. Listen more on how movement can help with happiness.
- Track Your Steps: Just like I did, monitoring your step count can give you an honest look at how sedentary your job is making you. Use a fitness tracker or even your smartphone to keep an eye on your numbers and set achievable goals.
- Micro-Workouts: Incorporate mini-workouts throughout the day, such as stretching, walking up and down stairs, or doing a few bodyweight squats or lunges.
- Walking Meetings: If possible, turn some of your meetings into walking ones, or take phone calls while pacing around.
- Scheduled Movement Breaks: Set reminders on your phone or computer to get up and move every hour, even if it’s just for a minute or two.
Why I’m Now a Firm Believer
The past three months of prioritizing daily movement have reinforced the idea that being active is about more than just an hour in the gym. It’s a lifestyle choice that impacts sleep, energy levels, and overall happiness. Making small but consistent efforts to stay active throughout the workday can significantly improve your quality of life.
Remember, movement matters. It’s not just about hitting a fitness goal or lifting heavier weights; it’s about giving your body what it needs to thrive. If you’re in a sedentary job, take a moment to think about how you can get more movement into your day. Trust me—it’s worth it. Let’s move more and feel our best together!
In a Funk? Check out a previous blog!