As a physician and former competitive athlete, I’ve witnessed firsthand the incredible benefits of moving your body regularly.
Today, I want to share some insights about the importance of staying physically active and address common misconceptions that often keep people from embracing regular movement.
Understanding Our Natural Design
From a 30,000-foot view, humans are fundamentally designed for movement. You’re an endurance animal, built to be in motion rather than remain sedentary, and the benefits of moving your body daily extend beyond physical fitness.
When we don’t move our bodies regularly, our muscles stiffen, leading to pain and discomfort. This creates a challenging cycle: physical discomfort makes us less likely to move, which in turn leads to more stiffness and pain.
Breaking Through Common Misconceptions
One of the most prevalent misconceptions about physical activity is that effective exercise requires spending 60–90 minutes at a gym with a personal trainer several times a week.
This mindset often prevents people from taking those first steps toward a more active lifestyle. Actually, fitness comes in many forms, and an activity as simple as a 10-minute post-dinner walk with your family can provide meaningful benefits.
Another misconception I frequently encounter is the “all or nothing” mentality. Many people believe that if they’re not running ultramarathons or setting personal records during every workout, they’re not doing enough.
As someone who played semi-professional soccer at age 13 and was even invited to join Bayern Munich in the Bundesliga at 15, I understand the drive for excellence. However, I’ve learned since then that constantly pushing to extremes isn’t sustainable.
The Science-Backed Benefits of Moving Your Body
Research demonstrates that even moderate physical activity, often referred to as “Zone 2” training, can lead to health improvements. The benefits of moving your body at this moderate intensity include lower baseline cortisol levels, which triggers a cascade of positive effects on our physical, mental, and emotional well-being.
The key is finding sustainable ways to incorporate movement into your daily routine rather than pursuing intense but unsustainable exercise programs.
Overcoming the Time Barrier
Time is perhaps the most common obstacle people face when trying to maintain regular physical activity. Even as a physician who advocates for daily movement, I sometimes struggle with this myself.
Drawing from my background as a soccer player, I’ve learned to create simple triggers for movement in my environment. For instance, I keep sand-filled kettlebells near my bathroom door. Seeing them reminds me to take a few minutes for some basic kettlebell swings or squats. While this might seem minor compared to the hours of training I did in my youth, these moments of movement add up over time.
Working Through Physical Limitations
Physical discomfort is another common barrier to regular movement. Beyond acute injuries that require medical attention, many people experience pain simply because they’ve neglected to put certain parts of their body through regular motion.
I can speak to this personally. Having dislocated my shoulder between two and three dozen times throughout my life, I’m intimately familiar with how weak muscles can become when we don’t use them properly.
The solution isn’t always intensive rehabilitation. Sometimes it’s as simple as incorporating basic movements like jumping jacks or specific yoga poses into your routine. A five-minute sun salutation in the morning can make the difference between shoulder stiffness and comfortable movement.
Balancing Priorities and Managing Distractions
The modern world presents unique challenges to maintaining an active lifestyle. Our phones, with their sophisticated algorithms and endless content streams, can easily consume time we might otherwise spend moving our bodies. Similarly, after a long day of mental work, it’s tempting to collapse onto the couch and stream content for hours.
While there’s nothing inherently wrong with these activities, moderation is key. The question isn’t whether to eliminate these modern conveniences, but how to prevent them from becoming obstacles to our physical well-being.
Creating Your Personal Movement Practice
For many, the search for the “perfect” workout routine is paralyzing. Instead of striving for perfection, start with familiar territory. Think about physical activities you enjoyed in your younger years — perhaps it was dancing, running, or playing a sport. Starting with something familiar can make the journey back to regular movement less daunting.
If you’re starting from scratch, simplicity is your friend. A 10-minute walk after dinner is a perfectly valid way to start. Prioritize consistency over intensity. Research shows that it takes about two months for our bodies and brains to establish new habits. Give yourself time to build this foundation.
Embracing the Benefits of Daily Movement
Movement isn’t just about exercise. It’s about honoring our body’s natural design and needs. Whether you’re taking a brief walk, doing some light stretching, or playing with your children, you’ll still enjoy the physical and emotional benefits of moving your body. The goal isn’t to transform into an elite athlete overnight but to maintain consistent, sustainable movement that enhances your quality of life.
The journey to regular physical activity is about progress, not perfection. Start where you are, use what you have, and do what you can. Your body will thank you for it.
