Dr. James Levine of the Mayo Clinic once said, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” These words are dramatic; however, sitting for long periods can impact circulation, metabolism, joint health, and even longevity. 

What’s even more surprising about this is that the negative effects of sitting even show up in people who exercise daily. Movement isn’t something we can “bank.” It's something our bodies expect consistently throughout the day. A one‑hour workout, while beneficial, cannot fully undo eight to ten hours of stillness.

Our society tends to think of movement as a time set aside for working out rather than something that can be built into our day. Challenging that perspective may help us to be more intentional about the movement opportunities we can create throughout our days. Developing the habit of moving during the day can have a big impact on how our bodies function. 

Let's learn from the animal kingdom, our ancestors, and our children about natural movement.

 

Orcas in Captivity

In the wild, an orca can swim up to 100 miles a day, navigating vast oceans with freedom and purpose. In captivity, that same orca is confined to a tank, swimming in small circles. Over time, its dorsal fin may collapse - a physical sign of unnatural living conditions.

Like the orca, it is easy to find ourselves moving in limited, repetitive patterns that don’t reflect what our bodies were designed for. This may involve...

• Sitting for hours in the same position

• Walking only on flat, predictable surfaces

• Wearing shoes that restrict natural foot movement

• Repeating the same exercise routines

• Using machines that dictate our movement patterns

These habits slowly shape our bodies - and not always in beneficial ways.

 

Impact of Restricted Movement

While we don’t have dorsal fins, we do have our own warning signs that our movement has become restricted or unnatural. These often show up as...

• Knee or hip pain

• Collapsed arches

• Tight hamstrings

• Bunions

• Pelvic floor dysfunction

• Arthritis or joint stiffness

• Chronic back pain

Often, problems are the cumulative result of years of limited movement, repetitive stress, or lack of natural load on the body. 

 

Cavemen Didn’t "Exercise"

Our ancestors didn’t schedule workouts. They didn’t need treadmills, dumbbells, or fitness trackers. Movement was built into their survival - walking long distances, gathering food, carrying heavy loads, climbing, building, and adapting to the natural environment.

This kind of movement was...

• Varied

• Functional

• Full‑body

• Integrated into daily life

In contrast, modern exercise often involves repetitive motions, isolated muscle groups, and machines that guide our bodies through narrow, unnatural ranges of motion. It’s no wonder our bodies feel stiff, weak, or imbalanced - we’ve traded natural movement for artificial patterns.

 

Lessons From Children

Children naturally move throughout their day. They wiggle, climb, jump, crawl, and explore without thinking about “exercise.” Stillness is something they learn; movement is their instinct. They don’t move because they’re trying to burn calories; it’s how they interact with the world. It feels good, and they have fun with it.

As adults, we can learn from that. If your job requires long hours of sitting, look for small movement breaks that bring you joy. They don’t have to be strenuous or time‑consuming. It can be as simple as standing for a phone call, stretching in your chair, or walking to refill your water.

Let’s take a cue from the little ones and rediscover the joy, spontaneity, and freedom that come from moving more - not just exercising more.

 

Incorporating Natural Movement

The goal isn’t to overhaul your life overnight. Long‑term change happens gradually, and your body will adapt when given time. The most important shift is in your mindset. Movement isn’t an event; it’s a lifestyle.

Here are simple ways to add more natural movement to your day...

• Walk instead of driving when possible

• Sit on the floor or stand instead of reclining

• Take short movement breaks at work

• Make phone calls while walking

• Chop food by hand instead of using gadgets

• Carry your child or groceries instead of relying on tools

• Use a basket instead of a cart

• Water plants with a pail instead of a hose

• Dance around your house instead of watching a show

• Take the stairs

• Walk on inclines or uneven terrain

• Go barefoot when appropriate

• Park farther away

You can even get more "movement" by choosing ways to engage your muscles more while you are at rest. Sitting on a stool, for example, uses more muscles than sinking into a recliner. Watching a show while sitting on the floor will engage more muscles than sitting on the couch.

 

If you think about the history of human beings, the idea of setting aside time to “exercise” is extremely new. So, don't forget about simply moving throughout your day. Consider picking 2-3 things listed above to try today. Little changes build up and can make a big difference over time!

Dr. Jamie

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