Movement every day
How to make regular exercise a habit
LONG HOURS AT a desk, in class or on the couch can easily add up. But research continues to show that regular movement, even in small amounts, has a big impact on both physical and mental health.
Movement doesn’t have to mean a trip to the gym; it’s about finding ways to move more throughout your day and creating habits that keep your body strong and your mind energized.
The benefits of daily movement
Regular physical activity boosts cardiovascular health, strengthens muscles and bones and improves flexibility and balance. It also plays a key role in preventing chronic diseases such as diabetes, heart disease and obesity.
But the benefits go beyond the physical. Movement helps regulate mood and reduce stress by releasing endorphins—the body’s natural feel-good hormones. Even brief activity breaks during the day can improve focus, creativity and overall mental well-being.
Incorporating movement can offset the negative effects of prolonged inactivity. Our bodies were made to move, and even five minutes of stretching or walking each hour makes a difference. The key is consistency. It’s recommended for adults to get 150 minutes of moderate-intensity activity each week, but every bit adds up.
Simple ways to add more activity
- Take short movement breaks. Set a timer to stand up, stretch or walk for a few minutes every hour.
- Walk when you can. Park farther away, take the stairs instead of the elevator or hold walking meetings.
- Sneak in strength work. Bodyweight exercises like squats, lunges and planks can be done anywhere.
- Make it social. Join a fitness class, intramural team or walking group to stay motivated and accountable.
- Find what you enjoy. Dancing, gardening, yoga—any activity that gets you moving counts.
Start small and keep moving
If you’ve been inactive for a while, begin with short sessions and gradually build up. Focus more on progress, not perfection.
Whether it’s taking a quick walk across the building, stretching between meetings, or dancing in your kitchen, moving your body daily is one of the simplest and most powerful ways to support your health.
DEE DLUGONSKI, PH.D., is director of the Active Girls Healthy Women Program in the University of Kentucky’s Sports Medicine Research Institute and an associate professor in the Department of Athletic Training & Clinical Nutrition.
