The Benefits of Movement and Walking

"Movement is a Blessing": How to Overcome a Sedentary Lifestyle

With the demands of modern life, sitting for long hours has become part of our daily routine, whether for work, commuting, or even relaxation. However, this sedentary lifestyle leaves cumulative health effects, starting with back and neck pain and lethargy, and potentially extending to more serious chronic diseases.

In this context, Dr. Armida Celeste Gavino, a primary care physician at Houston Methodist Hospital, explained that exercise alone is not enough to compensate for long hours of sitting, emphasizing that the body needs "continuous movement" throughout the day. 

She explained that when the body sits for extended periods, it burns fewer calories, which over time leads to a slower metabolism, fat accumulation, and weight gain. Furthermore, a lack of movement reduces insulin sensitivity, posing an additional risk for those with diabetes and prediabetes.

Recent studies have shown that a sedentary lifestyle is linked to an increased risk of obesity, heart disease, diabetes, and some types of cancer. It may also accelerate brain aging and increase the risk of cognitive decline and dementia. 

Research has also shown that sitting for more than 10 hours a day increases the risk of heart failure, strokes, and high blood pressure, in addition to being associated with an increased likelihood of developing colon, lung, prostate, and endometrial cancers.

Effects Beyond the Physical

The effects are not limited to the physical aspect alone. Gaffino pointed out that prolonged sitting can also affect mental health, increasing feelings of fatigue, anxiety, mental fog, and mood swings. Lack of movement leads to decreased body flexibility, slouching, hip stiffness, lower back and neck pain, as well as leg swelling and weakened core muscles. Gaffino also explained that regular movement helps improve mood by raising levels of endorphins, serotonin, and dopamine, substances associated with feelings of energy and well-being.

The Benefits of Movement and Walking

7,000 Steps May Be Enough

Despite the widespread goal of "10,000 steps a day," recent research indicates that health benefits begin at lower levels. A study published in The Lancet Public Health in 2025 found that people who walk 7,000 steps a day have a 25% lower risk of heart disease.

Other studies have shown that maintaining this level of activity can reduce the risk of death by 50 to 70% compared to less active individuals. Dr. Gaffino believes that reaching this number doesn't require drastic changes, but can be achieved through simple habits such as using the stairs, parking a little further away, and walking during breaks.

The Benefits of Movement and Walking

Minutes Make a Difference

She also advises office workers to dedicate 5 minutes of movement for every 30 minutes of sitting, whether through walking, stretching, climbing stairs, or performing simple exercises like squats. She adds, "Even one minute of movement is better than sitting all the time." 

She recommended walking or cycling whenever possible, and using lunchtime for a 15-minute walk, which could add between 1,000 and 2,000 steps daily and also help improve digestion and regulate blood sugar levels.

Standing desks aren't enough.

With the rise of standing desks, Dr. Gaffino points out that standing alone isn't enough without movement. According to a 2024 British Medical Association study, a standing desk alone doesn't reduce the risk of heart disease unless it's combined with regular physical activity. Therefore, she suggests using small treadmills under the desk or making sure to move around frequently during working hours.

Gaffino emphasized that incorporating movement into daily routines doesn't require perfect changes or complicated plans, but rather small, gradual steps that can be maintained. She said, "Any kind of movement that can be integrated into our daily lives will pay off in the long run... and all kinds of movement are beneficial."

 On the other hand, she advised consulting a doctor before starting any new exercise routine if experiencing symptoms such as shortness of breath, chest pain, or dizziness, to ensure there are no underlying health problems.