If this came in pill form, it would be the most sought-after drug on the market…

Results from a 2013 study suggest that a single bout of EXERCISE appears to have comparable and positive effects on both affective experience and cognitive performance, independent of participants’ age (1)

This means, no matter how old you are, exercise will positively influence your mood and brain function!

Move More!
If are sedentary, brisk walking is where you need to start to become fitter and healthier. Walking can help you maintain a healthy weight, reduce your disease risk, improve your mood, and strengthen bones and muscles

Start with these action steps:

1. Park your car further from the door.

2. Take phone meetings while walking around your neighborhood.

3. Listen to audiobooks or music while walking in your park.

4. Instead of meeting your friend for coffee, schedule a walk.

5. Take the stairs.

6. Walk while you wait. Take a walk instead of sitting when you’re early for an appointment or flight.

It is recommended to hit a total of 10,000 steps daily. This equates to about 5 miles.
Our hunter-gatherer ancestors moved an estimated 3-10 miles per day. This fluctuated with different seasons and activities. Ideally yours should too. You don’t have to hit 10,000 every single day. You are not a robot. Instead, make movement one of the main focuses of your day.

I have a job that is movement based, so for me it is easy to achieve these limits.

On weekends, when I am not adjusting all day, my wife and I choose to do physical activities that are enjoyable to us. We walk a few miles to go get a nice dinner. Bike ride to a cafe and get work done. You get the idea. Have fun with it. If you have kids, your kids need and want to move all day! Go move with them!

1) Hogan CL, Mata J, Carstensen LL. Exercise holds immediate benefits for affect and cognition in younger and older adults. Psychol Aging. 2013;28(2):587–594.