All Movement Matters

Not every type of movement is accessible to all body types. However, limited mobility does not mean that you should forgo engaging in physical activity altogether. Regular exercise provides a health boost in myriad ways, especially in terms of mental fitness and emotional well-being. 

A study published by the American Medical Association in 2024 stated, “The mental health benefits of walking became apparent when study participants took as few as 1,000 steps per day. This correlated to a 10% decrease in depression.” Participants who walked more than 7,500 steps per day were 42% less likely to experience symptoms of depression.

In addition, Harvard Health recently cited research reported in the Journal of the American Geriatrics Society which found that “tai chi may enhance cognitive function in older adults, especially in executive function, which manages cognitive processes such as planning, working memory, attention, problem solving and verbal reasoning.” This is primarily because tai chi is an activity that “involves slow, focused movements, requires learning and memorizing new skills and movement patterns.” 

These findings validate how important it is to keep moving! Consider every step you take or weight you lift as strength conditioning for your body and your mind.  

Here’s a short list of examples of how to stay on track with prioritizing exercise: 

• Align Your Goals: Put a sticker on a calendar for each day you are physically active for 10 minutes or more. 
• Align Your Time: Set aside time at the beginning of each week to plan when you’ll exercise, and then write it down somewhere you’ll see it daily (like a phone alert, sticky note on the fridge, etc.).
• Align Your Support: Ask a few friends to join you in training for a 5K this summer—whether it’s walking or running!
• Align Your Budget: Spending time in nature is often free or low-cost, so find “new-to-you” walking paths, hiking trails or birdwatching spots nearby to explore.
• Align Your Mindset: Pause to appreciate the positive impact on your mood after you have stretched, jogged, swam or taken a leisurely stroll.  

And if, like me, you prefer to workout mainly indoors until spring arrives, there are several “1-minute Fitness” clips viewable on TOPS Club’s YouTube Shorts.

Do you have fab fitness tips, classes or gear that has helped you stay active? Tell us how in the comments so we can work together to stay fitness-focused the rest of February!

~Rachel