Rethinking Exercise: Why Movement Is Key to Sustainable Health 

For many people, exercising is something they know they should do but have a difficult time getting started or staying consistent. Part of the issue is that exercise gets tied with how we look in the mirror. We want to feel confident when others see us. Losing weight, gaining more muscle, or “getting toned” are often the main goals of someone starting their exercise journey. Time is also a factor and our modern lifestyles seem to keep us too busy to add exercise into the mix. 

But what if we could change the way we view exercise? At Luminate, we like to use the concept of incorporating movement. Our bodies were made to move. There were no gyms or cycle bars in the times of our ancestors. They had to physically interact with the natural world on a daily, ongoing basis. Our bodies were designed for regular, consistent movement, no matter someone’s age. And if you look at it from a biological perspective, the systems and functions within our brains and bodies are all built to run better when regular movement is happening. 

Movement & Exercise: Essential for Optimal Health 

Here are some powerful ways movement and exercise promote optimal health: 

Regulates Hormones 🧠 – Movement helps balance insulin, cortisol, and sex hormones (like testosterone and estrogen). Strength training, for example, increases testosterone and growth hormone, key for metabolism and aging.

Boosts Mitochondria & Energy ⚡ – Exercise literally increases the number and efficiency of your mitochondria—the energy-producing powerhouses in your cells. More mitochondria = more energy.

Supports Gut Health 💪 – Physical activity enhances gut motility, reduces inflammation, and even promotes a healthier gut microbiome.

Lowers Inflammation & Cortisol 🔥 – Chronic stress keeps cortisol high, leading to inflammation and weight gain. The right type of exercise lowers stress hormones while increasing endorphins.

Optimizes Metabolism & Blood Sugar 🔄 – Strength training and HIIT improve insulin sensitivity, making it easier for your body to burn fat and regulate blood sugar levels.

Why Movement Matters 

Our modern routines often allow little time for exercise and regular movement. We have the option to drive everywhere, sit for hours at work (and home), have our food delivered, and even get rides somewhere so we don’t have to walk. Unfortunately, the sedentary lifestyle is bad for your health. Even if you are exercising each day, there’s a chance that the sitting you do the rest of the day is completely negating the benefits of that workout. 

The solution? Frequent movement throughout the entire day. 

Here some ways to start adding movement into your daily life: 

Morning Movement (5-10 min)

• Start your day with light stretching or yoga.
• Walk around while you drink your morning coffee.
• Do bodyweight squats, push-ups, or a few minutes of mobility work.

During the Workday

• Set a timer to stand up every 30 minutes.
• Walk during phone calls or Zoom meetings.
• Use a standing desk or a treadmill desk.
• Take the stairs instead of the elevator.
• Park farther away or walk/bike when possible.

After Work & Evenings

• Walk after dinner to lower blood sugar and aid digestion.
• Play with your kids or pets outside.
• Stretch while watching TV instead of sitting still.
• Foam roll or do mobility work before bed to relax your nervous system.

Weekend & Social Activities

• Instead of meeting friends for coffee, go for a walk together.
• Choose active hobbies (hiking, biking, swimming, dancing).
• Do yard work, home projects, or gardening for natural movement.

The Wrong Way to Move  

While regular movement is essential, too much of the wrong type can backfire. Excessive cardio, overloading on high-intensity workouts, and overtraining without proper recovery can become a major stressor on the body, leading to increased cortisol, disrupted hormone function, and burnout. 

If you are trying to follow a strict, intense exercise regimen but experience any of the following, then that’s a sign that you’re doing too much: 

• Fatigue, not losing unwanted weight, or poor recovery: You may be over-training or not fueling properly 
• High stress, gut issues, or hormonal imbalances: Your cardio is excessive or HIIT (High Intensity Interval Training) is draining your already depleted resources. 
• Blood sugar swings or feeling like metabolism is off: Focus more on strength training with light cardio (i.e. walking) 

Maximizing Movement Benefits

While regular movement and exercise are important, what happens before and after are also crucial to getting the most benefit for your health. 

Prioritize Sleep & Recovery 

• Sleep is when your body repairs muscle, balances hormones, and supports fat loss.
• Poor sleep raises cortisol, disrupts metabolism, and increases cravings for sugar and processed foods.
• Aim for 7-9 hours of quality sleep each night and establish a consistent bedtime routine.
• ✅ Action Tip: Avoid screens an hour before bed, keep your room cool (65-68°F), and prioritize deep sleep.

Limit Stress

• Chronic stress keeps cortisol elevated, leading to fat storage (especially belly fat), inflammation, and hormone imbalances.
• Overtraining or intense workouts without proper recovery can also increase stress instead of relieving it.
• Mental and emotional stressors impact metabolism just as much as diet and exercise.
• ✅ Action Tip: Incorporate daily stress reduction techniques like breathwork, meditation, journaling, or outdoor walks.

Reduce Toxin Exposure 

• Environmental toxins (plastics, pesticides, heavy metals, air pollution, chemicals in personal care products) can overload the liver, disrupt hormones, and contribute to weight gain.
• Poor detoxification can lead to sluggish metabolism, inflammation, and poor energy levels.
• ✅ Action Tip: Reduce plastic use, eat organic when possible, swap to non-toxic personal care & cleaning products, and support liver detox with cruciferous veggies, hydration, and sweating.

Stay Hydrated & Be Mindful About Caffeine

• Dehydration impacts energy, digestion, detoxification, and athletic performance.
• Many people lack essential electrolytes (sodium, potassium, magnesium) needed for muscle function and hydration.
• Preworkout powders and pills are everywhere and provide a massive does of caffeine and other stimulants to your system. While they might boost your energy, they also carry increased risk of heart overload, sleep disruption, and anxiety. 
• ✅ Action Tip: Drink half your body weight (lbs) in ounces of water daily and add electrolytes if sweating a lot or consuming a low-carb diet. Stick with natural caffeine sources, such as coffee, and limit your caffeine intake to end before 1:00 PM. 

Time Your Nutrition

• Blood sugar spikes and crashes affect energy, cravings, inflammation, and fat storage.
• Skipping meals, eating too much sugar, or under-fueling after workouts can impact recovery and hormone balance.
• ✅ Action Tip: Focus on protein + healthy fats + fiber at every meal to stabilize blood sugar and avoid energy crashes.

Take the Next Step 

If you’re struggling with fatigue, unhealthy weight gain, hormonal imbalances, inflammation, and chronic health issues, then it’s time to customize your movement and wellness plan. 

📅 Book a Discovery Call Today!

Let’s work together to design a strategy built around your unique makeup and lifestyle goals!

To your health! 

The Luminate Wellness Team