Hitting the gym for an hour, but spending the remaining 23 hours sitting or sleeping? There’s actually a term for that – actively sedentary. It’s like – you’re sedentary, but here’s a gold star for your workout!

Why Your Body Craves Movement
You’ve probably heard that sitting is the new smoking, right? Studies show a sedentary lifestyle has a negative impact on nearly every aspect of human health. Well, here’s what’s actually happening when we stay glued to our desk/couch/car all day:

1. We’re burning fewer calories from natural movement (which adds up more than you’d think)
2. We’re keeping our body frozen in one position (something it definitely wasn’t designed for)

Burning less calories really isn’t a problem, as long as you’re not over consuming. But if you’re actively trying to lose weight, this can make things especially difficult since movement makes up a good portion of our daily calorie burn.

But not getting enough steps everyday isn’t the only program – we’re also just not moving.

We’re glued to our desk/computer/TV and it’s making us sick, overweight, and immobile later in life. The good news? You don’t need to become a marathon runner to fix this.

So what counts as “movement”?

Movement isn’t about crushing another HIIT workout – it’s about living, in motion. Think:

• Walking your dog
• Chasing your toddler
• Tidying up your space
• Yardwork
• Even just changing positions throughout the day

These aren’t things that we consider exercise, but they are things that move our bodies on a daily basis.

The Evolution of Cardio Training
Remember the ’90s “fat burning zone” craze? Then the 2000s HIIT obsession? Turns out, there’s truth in both approaches – but let’s understand why.

Metabolic Flexibility: Your Body’s Superskill
Your body is meant to be an energy-burning ninja, smoothly switching between different fuel sources (fats and carbs). Here’s how it works:

• Mitochondria are your cellular power plants – they create energy from your food
• When your mitochondria are healthy and abundant, your body becomes “metabolically flexible”
• This means it can easily switch between burning carbs or fat for energy

Why Being Metabolically Flexible Matters
When your metabolism isn’t flexible:

• Your body gets stuck primarily burning glucose (carbs) for fuel
• You might experience more cravings and hunger
• Fat burning becomes more challenging
• Energy levels can feel like a roller coaster

Building metabolic flexibility requires a mix of:

1. Regular movement throughout the day
2. Cardio training (especially zone 2 cardio)
3. Strength training

Zone 2 Cardio
You know that easy-paced brisk walk or jog where you can still carry on a convo with your friend? That’s Zone 2 – and it’s a metabolic goldmine. While it might not feel as impressive as a sweaty HIIT session, it’s actually doing some serious work behind the scenes.

What Exactly is Zone 2? Technically, it’s about 60-70% of your maximum heart rate, but here’s an easier way to know you’re in the zone:

• You can hold a conversation (the “talk test”)
• You’re breathing harder than normal
• You need to pause occasionally to catch your breath
• You feel like you could maintain this pace for a while

Making Zone 2 Work for You
No fancy equipment needed! Try these Zone 2 activities:

• Power walking
• Easy jogging
• Cycling at a steady pace
• Swimming at a comfortable speed
• Using the elliptical
• Even vigorous cleaning or gardening
• Dancing

The Sweet Spot: How Much Movement do I need?
In a meta-analysis of 15 international cohorts looking at the number of steps per day and mortality, the bottom line was simply that taking more steps was associated with a lower risk of death up to a level that
varied by age.

So, as a general rule, the more movement the better!

• Ask yourself – if you are currently getting in 3,000 steps/day—what would it take to hit 4,000?
• Zone 2: Aim for a minimum of daily 20-minute sessions or three 45-minute sessions per week.

Easy Ways to Add More Movement to Your Day

If you’re not ready to dive into a workout routine yet or if you want to complement your existing exercise schedule, here are some easy ways to add more movement into your daily life:

1. Fasted or Post-Meal Walks: Fasted walks in the morning can help burn fat and stabilize blood sugar levels. Taking a walk after meals can also lower blood sugar and support digestion.
2. Zone Two Cardio: A brisk walk or light cycling session where you can still hold a conversation is one of the best ways to increase metabolic flexibility, which helps your body switch between burning carbs and fat.
3. Short, High-Intensity Sessions: Even just five minutes of high-intensity interval training (HIIT) can be beneficial for heart health and fat burning.
4. Move During TV Time: Instead of sitting while watching TV, try doing stretches or yoga poses to keep your body active.
5. Stand or Squat Instead of Sitting: If you have to work or study, consider standing, sitting on an exercise ball, or squatting to keep your muscles engaged.
6. Walking meetings: Bonus: we think more clearly when we’re moving!

One of the most beautiful things about movement is that it doesn’t have to be planned or scheduled. Whether it’s walking to the store instead of driving, parking further away, or taking the stairs instead of the elevator, every little bit of movement adds up.