If you want to be as healthy as possible, know that you don't actually need treadmills, dumbbells, or kettlebells to achieve that. And you don't even have to take my word for it—just look at the oldest people in the world, and you'll see for yourself.
People living in “Blue Zones” – places with the world's highest life expectancy – don't lift weights, run marathons, or pay exorbitant prices for gym memberships.
They simply don't need it, because they already live in an environment that encourages movement, which, as we know, is life. They don't spend hours running on treadmills; instead, they simply garden, walk more throughout the day, and use fewer devices to make housework easier.
Scientists studying the Blue Zones phenomenon have concluded that daily, natural physical activity involving movement is one of the most powerful factors in influencing longevity and is one of the most common habits among centenarians worldwide.
Unfortunately, this lifestyle isn't suitable for everyone these days—the modern world has reduced outdoor manual work to a minimum, and we're increasingly sitting at a desk, staring at a computer screen, all day long.
A job that requires constant movement and allows you to spend as much time outdoors as you like… yes, it may seem like a pleasant and romantic pastime, but the reality of this world is different. While sedentary occupations accounted for only 10% of all jobs 100 years ago, today that figure is closer to 90%.
So what do we do about this?
Don't worry, even if your job requires you to sit still and your day is too busy, you can still add more movement into it.
One of the best ways to do this is to switch to a more active mode of transportation. To achieve this, you can start walking your children to school if it's not too far away, and walk or bike to the store and to visit friends, avoiding driving unless absolutely necessary. Ideally, you should also walk or bike to work (or at least to the bus or subway stop, if that's not possible).
Research shows that if your commute to work forces you to walk at least 15 minutes each day, that alone can significantly improve your health, and if you can add some extra physical activity to it, the effect will be even greater.
Moreover, statistically, the only thing people hate more than their daily commute is their daily housework. However, it's entirely possible they'd view housework much more favorably if they reminded themselves more often how much longer life is derived from all those natural movements we make while doing it.
If your work is too far away to walk, you can still make time for a short walk.
A recent study conducted by the American Cancer Society found that walking for at least six hours weekly significantly reduces the risk of dying from cardiovascular disease and even cancer, compared to people who primarily commute by transportation. Furthermore, even walking for just two hours a week reduces the risk of serious illnesses and helps significantly increase life expectancy.
Moreover, walking has a very beneficial effect on your brain. According to a study conducted by Anders Hansen, MD, a physician at the Karolinska Institute in Sweden, a daily walk reduces the risk of dementia by as much as 40%.
If you're not a fan of spending hours outside, or the weather isn't ideal, simply break up your walk into smaller chunks. For example, you could walk for five minutes every hour—it's not that difficult. Just try to get up from your desk at least briefly every hour and walk around, and during lunch, be sure to get outside for some fresh air.
Our bodies weren't designed to sit still, but to move. But that doesn't mean you have to hit the gym to achieve that. To live a long and healthy life, you don't need to regularly lift weights or engage in grueling workouts.
Simple, natural movements you can do every day can have an impact on your life just as much, if not more, than exercise. Do what centenarians around the world do—move naturally.