Did you get 10,000 steps today? Actually, that goal was a marketing idea for a Japanese pedometer in 1965! While not based on scientific research, the idea sparked public interest in fitness and health. So how many daily steps does it take to make a difference in our health? According to epidemiologist Nicolas Hulscher, MPH (The Lancet), 7,000 is the magic number to reduce risk of early death and cardiovascular disease. That’s a great target for those of us who enjoy walking!
But, what about those of us who can’t take that many steps–or any steps at all? A client recently told me her grandson checks his smartwatch “at least 50 times a day” to track his steps. “He’d be better off looking where he’s walking than looking at that watch,” she laughed. Despite arthritis and back issues that make walking difficult, she stays active by lifting hand weights in her recliner and stretching her arms high and wide. Winking, she said, “Keeps my heart pumping.”
The fact is, she’s right! This got me thinking about the importance of appreciating what our bodies can do, rather than being preoccupied by what they can’t. Our bodies are designed for activity—walking, stretching, lifting, reaching, or simply shifting positions—which is crucial for our overall well-being. And, activity is just as important for people with limited mobility due to injury, illness, disability, or age-related conditions. Movement matters for everyone! Adapted exercises while seated, like upper-body strength training, stretching, and range-of-motion routines, offer many of the same health benefits as walking.
One of the most important reasons to stay active, regardless of mobility level, is circulation. Movement helps blood flow freely, delivering oxygen and nutrients to tissues and organs. It also filters lymph fluid for cellular and immune health. Regular physical activity manages blood pressure, and even simple exercises like ankle rotations, shoulder rolls, or assisted leg lifts improve our circulatory health.
Physical activity strengthens muscles and bones, increases flexibility, and improves balance. These benefits are especially important as we age, helping to prevent osteoporosis, arthritis, and age-related muscle loss (sarcopenia). Regular movement maintains joint stability and coordination, whether while standing, sitting, or lying down. Gentle head turns, torso twists, and arm circles improve our muscle tone.
Movement is a proven way to manage blood sugar levels. Physical activity increases insulin sensitivity. When our muscles contract during motion, our cells use insulin to process glucose and create energy. This reduces inflammation in our bodies and supports healthy weight. Bicep or wrist curls, forward folds (even while seated), and isometric movements like hand grips create beneficial contractions in our muscles.
Dr. James Levine (Mayo Clinic) introduced “NEAT” (Non-Exercise Activity Thermogenesis), which expands our idea of what counts as exercise. NEAT recognizes that everyday actions are valuable–like fidgeting, gardening, doing chores, or playing with pets. Movement is not just about steps. It’s essential for our overall well-being. Let’s celebrate what our bodies can do and practice self-care by moving more!
