New Study Finds This One Thing Will Help You Live Longer
Meaningful Movement
Takeaway: A new study reveals that how much you move throughout the day is one of the strongest predictors of longevity—more important than even your age or medical history. Learn why daily movement matters and discover creative ways to make it part of your routine.
New Study Finds This One Thing Will Help You Live Longer
When it comes to improving your health and losing weight, you’ve heard the advice (often from me): “track your calories” or “hit the gym three times a week.”
But what if there were a different factor that mattered more for long-term health?
A recent study published in Medicine and Science in Sports and Exercise found that the amount of physical activity you do in a typical day is one of the strongest predictors of how long you’ll live.
Researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES), tracking over 3,600 adults aged 50 to 80 using wrist-worn fitness trackers.
They found that daily movement was a better predictor of longevity than even age, diabetes, or a history of heart disease.
If you’ve been struggling with weight loss or trying to improve your health, this study is a wake-up call.
It’s not just about hitting the gym or doing intense cardio—it’s about finding ways to incorporate movement into your entire day.
Creating a lifestyle of healthy movement is the key.
Why Daily Movement Matters
To be clear, the advice on nutrition and formal exercise is important.
This study emphasizes that total daily activity—not just time spent at the gym—has a profound impact on your health.
This includes everything from walking to your car, standing while you work, or even tidying up the house.
This supports another study I wrote about weeks ago, that found standing desks were not much better for you than sitting.
Why? Because even though standing requires more energy than sitting, standing is not moving.
For struggling dieters, this is a powerful insight. Sometimes, we think if we can’t fit in a full workout, there’s no point in doing anything.
But the truth is, every small movement adds up, and consistent activity throughout the day can improve your metabolism, burn calories, and build momentum toward healthier habits.
To illustrate the power of moving more, take this example:
Over the years we’ve coached our members through vacations abroad. (Including some of our own.)
Not a single member has ever gained weight in Europe, no matter what they ate.
You might be asking, “how can that possibly be?” Especially when this food often includes carb-heavy, low protein meals and always, ALWAYS dessert.
The answer?
Walking.
Often our members in Europe are walking as much as five times more steps than they normally would.
That constant movement throughout the day contributes to more energy, a higher metabolism, and offsets the food being eaten—all without lifting a dumbbell or breaking a sweat.
Creative Ways to Move More
Whether you’re already in a good workout routine or not, there are ways to move more throughout the day.
Here are some creative ways to add more movement:
1. Take a Walking Meeting
Instead of sitting at your desk during a phone call or meeting, grab your headphones and go for a walk. It’s a simple way to rack up extra steps without taking extra time out of your day.
Even if this doesn’t fly for work calls, take a walk or pace around the house while calling your parents, siblings, or friends to catch up.
2. Commercial Break Workouts
Didn’t shell out for the ad-free streaming platforms? Use those annoying commercial breaks as a reminder to get moving. Try squats, lunges, or even a quick lap around the house during each break.
Be extra efficient by taking care of a household task during each break. Turn it into a race, can you complete the chore before the commercial break ends?
3. Park Farther Away
Instead of fighting for the closest parking spot, intentionally park farther from the entrance. Those extra steps add up over time.
Get even more steps by walking the cart back to the store after loading your car.
Our A-Team Coach Chris calls this, “The Park Far Away Club.”
4. Dance While You Cook
Put on your favorite playlist and dance around the kitchen while preparing dinner. It’s a fun way to get your heart rate up while multitasking.
This also works for cleaning… Just don’t be like me and get so distracted you stop cleaning.
5. Set a Timer for Movement Breaks
If you work at a desk, set a timer every hour to remind yourself to stand up and stretch, take a short walk, or do a few jumping jacks.
You can also eat your lunch at your desk while working, and then use your lunch break to take a walk.
6. Walk Around the Gym Between Sets
Instead of sitting while you rest, pace around the gym to get extra movement. This is a great way to get more steps.
Afraid to lose your spot? Walk circles around the machine you’re using. I promise, unless you’re speed walking it doesn’t look as odd as it sounds.
The takeaway is simple but powerful: movement matters, and it’s the little things you do consistently that add up to big changes.
We are creatures designed and built for movement.
If you want to improve your energy, manage your weight, and/or age gracefully, get moving.
P.S. Ready to start taking your health more seriously, but not sure where to start?
Get in touch to book your complimentary discovery call with an A-Team coach. During this call we’ll help you strategize a game plan to start looking and feeling your best.
Click below to book yours now: