Move your body – no matter where you’re at!


Undoubtedly, being physically active and moving your body often throughout the day will have a positive influence on your overall health and well-being. Therefore, your daily routine should prioritize working in some sort of exercise/movement to enhance your health, a priority well worth working towards.

To get and stay healthy, enjoying life to the fullest doesn’t happen overnight. It’s a process that requires many steps, nurtured and practiced every day, so it becomes a natural part of your life. That’s why daily, frequent movement is so important. Of course, we’re not talking about movement like running ten-plus miles a day or sweating it out in a gym for hours – unless you have the time and like doing so! 

No, moving your body, no matter where you’re at, is a matter of being aware of various opportunities in your daily life, giving you a chance to get up, move, and discover exploring ways to stay fit and healthy without spending hardly any money.

Before we venture into ways to be active wherever you may be, here are a few reminders of why movement does your body so much good:

  • It helps maintain your muscle mass. Avoiding exercise may cause up to an 80% loss of muscle strength by age 65.
  • Regular exercise reduces blood pressure and cholesterol levels, two major risk factors for heart disease.
  • Physical activity improves your mental health and mood when done regularly.
  • Exercise provides a metabolism boost after working out, helping burn calories even at rest.
  • People who exercise most days of the week have better sleep and a healthier immune system resulting in fewer and less severe colds and infections.

Here’s a look at ideas for creating more movement in your daily routine:

Getting active at home

  • Stairs are the perfect household feature because you can do so many exercises on them. Pushups, stair hops, side steps, toe taps, lunges, or simply walking up and down several times, are all things you can do on your stairs that add intensity to a workout. 
  • Take advantage of a fairly long hallway in your home to perform different versions of lunges, such as forward, backward, and side lunges, take advantage of this. If the hallway isn’t too slippery, you can do sprints, butt kicks, or high knees to add some cardio to your workout.
  • Play your favorite music and do gentle stretching or yoga.  Stretching helps enhance and maintain flexibility as it improves circulation and helps engage muscles by elongating them.
  • Choose a place in your home with some room to get your heart rate up – do jumping jacks, running or skipping in place, or jump rope.
  • Cleaning your home regularly is another way to stay active during the week. From sweeping the kitchen floor to vacuuming the carpet or cleaning windows, there are multiple ways to add movement to your day by tidying up your house.


Getting active in the great outdoors



  • Besides getting outdoors for some fresh air and sunshine, the great outdoors is perfect for getting your body moving.
  • If you live in a city, try using city blocks as a form of measurement instead of time or repetition. For example, try walking a block, and safely use the curb for step-ups or calf raises when you arrive at the next one. 
  • Or, for each block you walk, try a different leg exercises. These exercises can include waking at a faster pace on one block and then slow down on the next block and keep alternating. 
  • If you walk in a park or on a nature trail with benches, use them for upper body exercises. During your walk, try performing pushups, planks, and even tricep dips every time you pass a bench. Make sure to alternate between exercises, so your arms do not get too tired. 
  • If you typically walk on a flat surface outdoors, try finding a neighborhood or train with some elevation. This challenges and allows your body to try out hills and slopes.  The added intensity can be good – walking up hills is a great and easy way to boost your heart rate without increasing speed.



Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911. 

Move your body – no matter where you’re at!
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Dr. David B. Samadi

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Dr. David B. Samadi