why your grandma was right about evening walks
Note that throughout this post I'm using the word movement, not exercise. I want to be clear from the start: I'm not talking about grueling exercise routines or punishment for what you ate yesterday. Movement is about celebrating what your body can do and honoring it with activities that feel good and bring you energy, rather than forcing yourself through workouts you dread.
why movement matters for longevity
Movement isn't just about burning calories or doing what you think you "should" do. It's one of the most powerful tools we have for supporting healthy aging and vitality. Regular physical activity:
Supports your body's natural detoxification processes through lymphatic circulation
Builds and maintains muscle mass, which naturally declines as we age
Strengthens bones and reduces fracture risk
Improves insulin sensitivity and metabolic health
Enhances mood and cognitive function through neurotransmitter production
Supports quality sleep and stress resilience
The beautiful thing about movement is that even small amounts make a significant difference. A major 2019 study published in the British Medical Journal found that any amount of physical activity (no matter how light) helps you live longer.
The World Health Organization recommends 150 minutes of moderate-intensity aerobic activity per week. People who meet this guideline have a 33% lower risk of all-cause mortality compared to inactive individuals. 150 min per week = only 22 minutes per day!
get moving outdoors
There's something special about taking your movement practice outside. When you combine physical activity with fresh air and natural light, you're getting compound benefits:
Circadian rhythm support: Morning sunlight exposure helps regulate your internal clock, leading to better sleep-wake cycles and improved energy throughout the day.
Vitamin D production: Your skin naturally produces vitamin D when exposed to sunlight, supporting bone health, immune function, and mood regulation.
Stress reduction: Studies show that exercising in nature reduces cortisol levels more effectively than indoor exercise. The Japanese practice of "forest bathing" has been shown to lower stress hormones and boost immune function.
Enhanced mental clarity: The combination of movement and nature exposure improves focus, creativity, and overall cognitive function.
Grounding: Direct contact with the earth (walking barefoot on grass, sand, dirt, etc.) may help reduce inflammation and support nervous system balance.
the benefit of moving together
Social connection is just as important for healthy aging as diet and exercise. Strong social relationships can increase your likelihood of survival by 50% and may add years to your life (you can read about that here).
When we combine movement with social connection, we get what I like to call "compound longevity benefits." Moving with others doesn't just support your physical health - it nurtures the relationships that are crucial for long-term well-being.
Why moving together works:
You're more likely to show up when someone is counting on you
Conversations flow naturally during side-by-side activities like walking
You support each other's wellness goals simultaneously
Exercise doesn't feel like work when you're enjoying time with loved ones
You create positive memories associated with healthy activities
The ripple effect: When you choose movement-based social activities, you're not just improving your own health; you're influencing your social circle to prioritize wellness too. There's nothing that makes me prouder of my clients than when I hear that they are inspiring their friends and families!
reimagining social time through movement
Most of our social interactions revolve around food and drinks - meeting for coffee, going out for lunch, or grabbing drinks after work. While these can be enjoyable, try reimagining your social time as movement opportunities:
Instead of this → try this:
Coffee date → Walking meeting or nature hike
Happy hour → Evening stroll or outdoor yoga class
Sunday brunch → Weekend bike ride followed by a healthy meal
Dinner out → Farmers market visit and cooking together
Movie night → Active game night with movement breaks
Shopping at the mall → Walking and window shopping in your downtown area
summer movement ideas for everybody
The key to sustainable movement is finding activities you genuinely enjoy. Here are some ideas to get you started:
Walking: I truly believe walking is the most underrated form of movement! While our culture often glamorizes intense workouts and extreme fitness routines, walking quietly delivers some of the most profound health benefits with the least amount of stress on your body. Explore local parks, nature trails, or even different neighborhoods. Walking is one of the most accessible and beneficial forms of exercise.
Here's why walking deserves so much more credit than it gets:
Your lymphatic system, which is crucial for detoxification and immune function, doesn't have a pump like your cardiovascular system does. Instead, it relies entirely on muscle contractions to move lymphatic fluid throughout your body, and the gentle, rhythmic motion of walking is absolutely perfect for stimulating this flow.
From a weight management perspective, walking is a fat-burning powerhouse that preferentially burns fat for fuel when done at a comfortable, conversational pace, plus it's sustainable enough to do daily without needing recovery time.
The mental health benefits are equally impressive! Walking has been shown to reduce symptoms of anxiety and depression as effectively as many medications. When combined with nature exposure, you get additional stress-reducing benefits from what researchers call "green exercise."
Walking is also incredibly versatile and accessible, whether you're exploring local parks and nature trails, discovering new neighborhoods, or simply walking around your block with friends and family. The beauty of walking is that it meets you wherever you are: whether you're just starting to move more or you're an experienced exerciser looking for active recovery.
Water activities: Swimming, water walking, paddleboarding, or simply playing in the pool provide excellent low-impact exercise while keeping you cool.
Gardening: This counts as movement! Digging, planting, weeding, and watering all engage different muscle groups while providing the satisfaction of nurturing growth.
Outdoor yoga, tai chi, qi gong: Take your mindful movement practice to your backyard, a park, or the beach for added benefits from fresh air and natural surroundings.
Dancing!: Another favorite! Put on music and dance on your deck, in your yard, or at outdoor festivals and concerts.
Active social time: Replace sedentary social activities with movement-based ones like walking meetings, hiking with friends, or family bike rides.
making movement sustainable
Remember, the goal isn't perfection, it's progress. Here are some principles to keep in mind:
Start where you are: Your current fitness level is simply your starting point, not a judgment about your worth or potential.
Listen to your body: Some days you'll have high energy for more vigorous activities, other days a gentle walk might be perfect. Both are valuable.
Focus on how you feel: Instead of tracking calories or distance, notice how movement affects your energy, mood, and overall sense of well-being.
Make it social: Moving with others often makes the experience more enjoyable and helps with consistency.
Be flexible: Have backup options for different weather conditions or energy levels.
heat safety tips
Summer movement requires some additional considerations:
Move during cooler parts of the day (early morning or evening)
Stay well-hydrated before, during, and after activity (check out my electrolyte recommendations at the bottom of this newsletter)
Wear lightweight, breathable clothing and mineral-based sunscreen
Listen to your body and rest in the shade when needed
Consider indoor alternatives during extreme heat
small steps, big impact
You don't need to completely overhaul your life to benefit from movement. Consider these simple additions to your summer routine:
Take phone calls while walking
Park further from the store entrances
Use stairs instead of elevators when possible
Do gentle stretches while watching outdoor movies or concerts
Walk to nearby destinations instead of driving
Spend time actively playing with friends, kids, or pets
movement as medicine
Every time you choose to move your body, you're making a powerful investment in your current and future health. You're supporting your heart, strengthening your bones, boosting your immune system, and enhancing your mood. You're also setting an example for those around you about prioritizing health and vitality.
Summer won't last forever, but the movement habits you build now can serve you year-round. Start small, be consistent, and remember - the most important movement is the one you actually do.
This summer, give yourself permission to play, explore, and rediscover the joy of moving your body. Your future self will thank you for every step, stretch, and moment of movement you choose today.
Remember to consult with healthcare providers before starting any new exercise program, especially if you have health conditions or concerns.
What movement will you try this week? I'd love to hear about your summer adventures and how movement is supporting your journey toward optimal health. Send me an email and tell me about it 🙂
