Growing Greenup Benefits of Movement

Growing Greenup

Benefits of Movement

Anne Stephens

For The Ashland Beacon

Are you feeling the hustle and bustle of the holiday season yet? November seemed to me to arrive quickly this year. That is because everyone stays busy; but does that also mean that we stay active?

By active, I mean, do we intentionally move our bodies daily to elevate our own personal wellness? Speaking for myself, physical activity is something that I have been trying to do more lately. I find that I feel better mentally when I do things to feel better physically. Wellness is a term that I like because it addresses overall wellbeing which incorporates all kinds of physical and mental health. Personal responsibility for those things is something that I feel more and more as I get older.

I believe that the more we can learn about ourselves as we advance in age and experience, the better we can take care of ourselves! So many people do a better job taking care of others than they do taking care of themselves. I remind myself that I can’t take care of my family if I am not well. There was a time in my life when I enjoyed (sort of LOL) jogging outdoors. I don’t do that as much these days, but I have found some other activities that I enjoy. Choosing physical activity is something that everyone must figure out for themselves. If you can enjoy what you are doing, you are more likely to continue doing it!

I decided about six months ago to learn how to use weights so that I could work on having better strength and balance. I knew that I needed guidance and education, so I connected with a trainer. It has been a great experience and something that I have learned to incorporate into my daily and weekly schedule. Staying safe is also important to wellbeing. I encourage anyone to work with a professional to learn what is best for you, starting at your current stage of personal health.

The remainder of this week’s column is by Dee Dlugonski, Ph.D., director of the Active Girls Healthy Women Program in the Sports Medicine Research Institute and an associate professor in the Department of Athletic Training & Clinical Nutrition in the College of Health Sciences. The University of Kentucky Public Relations & Strategic Communications Office provides a weekly health column available for use and reprint by news media.

LEXINGTON, Ky. (Nov. 10, 2025) — In today’s busy world, long hours at a desk, in class or on the couch can easily add up. But research continues to show that regular movement — even in small amounts — has a big impact on both physical and mental health.

Movement doesn’t have to mean a trip to the gym — it’s about finding ways to move more throughout your day and creating habits that keep your body strong and your mind energized.

The benefits of daily movement

Regular physical activity boosts cardiovascular health, strengthens muscles and bones and improves flexibility and balance. It also plays a key role in preventing chronic diseases such as diabetes, heart disease and obesity.

But the benefits go beyond physical. Movement helps regulate mood, reduce stress and improve attention and memory. Even brief activity breaks during the day can improve focus, creativity and overall mental well-being.

Incorporating movement can offset the negative effects of prolonged inactivity. Our bodies were made to move, even five minutes of stretching or walking each hour makes a difference.

As we go into the colder months of the year, it’s easy to spend much of the day sitting. Here are some ways to continue adding movement into your daily routines.

Simple ways to add more activity

• Take short movement breaks. Set a timer to stand up, stretch or walk for a few minutes every hour.

• Walk when you can. Park farther away, take the stairs instead of the elevator or hold walking meetings.

• Sneak in strength work. Bodyweight exercises like squats, lunges and planks can be done anywhere. Quick bodyweight exercises can even be completed in the comfort of your own home.

• Make it social. Join a fitness class, intramural team or walking group to stay motivated and accountable.

• Find what you enjoy. Dancing, gardening, yoga — any activity that gets you moving counts.

The key is consistency. It’s recommended for adults to get 150 minutes of moderate-intensity activity each week, but every bit adds up, and some activity is better than none.

Start small — and keep moving

If you’ve been inactive for a while, begin with short sessions and gradually build up. Focus more on progress, not perfection.

Whether it’s taking a quick walk around the building, stretching between meetings or dancing in your kitchen, moving your body daily is one of the simplest — and most powerful — ways to support your health.

For more information, contact Anne Stephens, Agent for Community Arts and Development in Greenup County. 606.836.0201 anne.stephens@uky.edu 35 Wurtland Avenue, Wurtland, KY 41144 The Martin-Gatton College of Agriculture, Food and Environment is an Equal Opportunity Organization with respect to education and employment and authorization to provide research, education information and other services only to individuals and institutions that function without regard to economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, physical or mental disability or reprisal or retaliation for prior civil rights activity.  University Of Kentucky, Kentucky State University, U.S. Department Of Agriculture, And Kentucky Counties, Cooperating.