What One Habit Do The Healthiest & Most Productive People On Earth Do Everyday?

Pain is a common experience for many people, and it can be caused by various factors, such as injury, poor posture, and poor breathing. However, we can prevent pain and promote health simply by incorporating a few simple habits into our daily routines. This blog will elaborate on just one of them.

Let's dive into one of the simplest and most important fundamental behaviors of people that enjoy lives full of energy, impressive body composition, and outstanding athletic performance.

What do they do?

These simple habits are practiced by thousands of the fittest, healthiest people on the planet, preventing and treating chronic pain, increasing strength and mobility, and boosting overall quality of life.

Movement throughout their day:

Many people spend a significant portion of their day sitting, whether it be at a desk job, in front of the TV, or during their commute. Unfortunately, this sedentary lifestyle has horrific effects on our physical and mental health. Moving throughout the day, even in small increments, can have numerous benefits for our bodies and minds.

Use it or lose it. Move it  If we don't practice mobility and strength throughout your week, we lose it! Muscles atrophy and tighten. Our ability to move without pain gets sadder and sadder.

Being sedentary for extended periods can cause blood flow to slow down, leading to stiff and achy muscles. Moving around periodically can help to increase blood flow, delivering oxygen and nutrients to our muscles and tissues. This can help to prevent muscle soreness and reduce the risk of developing circulation-related health issues like heart disease, and lymphatic problems.

Digestion and appetite suffer from lack of movement as well. We were designed to move it and many systems of the body do not function anywhere close to optimally without muscular contraction. Even better, this study shows objective evidence that substituting light physical activity for sedentary time may be an effective way of preventing and treating type II diabetes. 

Approximately one in three people are prediabetic, meaning the onset of insulin resistance and type II diabetes is happening. Breaking up sedentary time and enjoying moments of light physical activity can stop this for you and your loved ones. 

Moving throughout the day can also help to improve our posture. Sitting for extended periods can cause our muscles to weaken, leading to poor posture and back pain. Taking breaks to stand up and move can help to strengthen our muscles and improve our posture, reducing the risk of developing back pain, neck pain, joint deterioration and other posture-related issues.

In addition to physical benefits, moving throughout the day can also have a positive impact on our mental health. Exercise and movement have been shown to release endorphins, which can improve our mood and reduce stress and anxiety. Taking breaks to move and groove can also help to clear our minds and improve our focus, making us more productive and less unhappy. The physical, mental, and spiritual energy boost is invaluable to increasing the quality of our days, weeks, and lives.

Lack of moving and grooving often leads to feeling sluggish and tired. Moving our bodies like they were made to move provides us with an energy boost and increases metabolic activity. Even if it's just standing up and sitting down again, the up-regulated metabolism helps to create and maintain a lower body fat percentage.
Overall, there are numerous benefits to moving throughout the day instead of being sedentary. From improved circulation and posture to reduced stress and increased energy levels, incorporating movement into our daily routines can have a huge positive impact on our physical, mental, and holistic health.

So, the next time you find yourself sitting for extended periods, take a break to move. However you like. Swing a kettle bell, strike some yoga poses and use the full diaphragm, go for a bear crawl, hang from your arms, dance, juggle, kick a ball, take a cold shower, jump up the stairs, etc.

You get the point. Enjoy shameless movement no matter when or where.


To your upgraded health,
Noah East
Holistic Synergistic

PS: The studies and sources below

The Research:
- Bellettiere, J., LaCroix, A. Z., & Kravitz, R. M. (2019). Sedentary behavior and cardiovascular disease risk: mediating mechanisms. Exercise and sport sciences reviews, 47(4), 176-182.
- Chastin, S. F., Egerton, T., Leask, C., Stamatakis, E., & Mavros, Y. (2019). Meta-analysis of the relationship between breaks in sedentary behavior and cardiometabolic health. Obesity, 27(2), 237-247.
- Dunstan, D. W., Kingwell, B. A., Larsen, R., Healy, G. N., Cerin, E., Hamilton, M. T., ... & Owen, N. (2012). Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes care, 35(5), 976-983.
- Harrington, D. M., Staiano, A. E., & Broyles, S. T. (2015). Physical activity and sedentary behaviour in relation to cardiometabolic risk in children and adolescents: what do we know and what needs to be done?. Obesity Reviews, 16(2), 178-188.
- Healy, G. N., Dunstan, D. W., Salmon, J., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Objectively measured light-intensity physical activity is independently associated with 2-h plasma glucose. Diabetes care, 31(2), 369-375.
- Katzmarzyk, P. T., Church, T. S., Craig, C. L., & Bouchard, C. (2009). Sitting time and mortality from all causes, cardiovascular disease, and cancer. Medicine and science in sports and exercise, 41(5), 998-1005.
- Lynch, B. M., & Dunstan, D. W. (2018). Sedentary behavior and cancer: a systematic review of the literature and proposed biological mechanisms. Cancer Epidemiology and Prevention Biomarkers, 27(9), 964-976.
- Stamatakis, E., Rogers, K., Ding, D., Berrigan, D., Chau, J. Y., Hamer, M., ... & Bauman, A. E. (2019). All-cause mortality effects of replacing sedentary time with physical activity and sleeping using an isotemporal substitution model: a prospective study of 201,129 mid-aged and older adults. International Journal of Behavioral Nutrition and Physical Activity, 16(1), 1-12.
- Thorp, A. A., Healy, G. N., Winkler, E., Clark, B. K., Gardiner, P. A., Owen, N., ... & Dunstan, D. W. (2012). Prolonged sedentary time and physical activity in workplace and non-work contexts: a cross-sectional study of office, customer service and call centre employees. International Journal of Behavioral Nutrition and Physical Activity, 9(1), 1-11.
​