Why moving all day is your secret to vitality

In a world that constantly pushes us towards convenience and sedentary lifestyles, a quiet revolution is underway. Despite what you might think, it’s not about intense gym sessions or marathon runs—it’s about the simple act of moving throughout your day.

You’re juggling conference calls while prepping healthy snacks, squeezing in a quick yoga or resistance training session between your kids’ activities, and somehow finding time to plan that weekend away. Sound familiar? That’s because you’re not just living—you’re thriving in meaningful motion.

Yes, staying on the go all day can be tiresome, but did you know that hopping and bopping are among the best things you can do for your health?

Movement is medicine: What does the science say?

  • A study published in the Annals of Internal Medicine found that sitting for more than 6 hours per day is associated with a 19% higher death rate from all causes than sitting for less than 3 hours per day.
  • According to the American Heart Association, sedentary jobs have increased 83% since 1950, with physically active jobs now making up less than 20% of the U.S. workforce.
  • Research in Medicine & Science in Sports & Exercise showed that breaking up prolonged sitting with light-intensity walking breaks can improve glucose metabolism and insulin sensitivity

At HOP, we believe in the power of meaningful motion. We’re not just talking about intense workout sessions (though those are great, too!). We’re talking about a lifestyle of constant, purposeful movement.

Here are 5 lesser-known tips to incorporate more movement into your daily routine.

  • Try a standing or treadmill desk. Studies show these can increase calorie burn and improve posture.
  • Practice “active sitting.” You can do this using a stability ball or wobble chair to engage your core muscles while seated.
  • Set a “fidget timer.” Remind yourself to move every 30 minutes—stretch, do quick squats, or just wiggle in your chair.
  • Take “walking meetings.” Meetings can often be done on the move, whether in person or on the phone. (Note: Dr. Amy Killen likes to take calls from the trampoline and sometimes accidentally forgets to mute herself – don’t do that!)
  • Try “exercise snacking.” Incorporate brief bouts of activity (like 2 minutes of bodyweight exercises or yoga) throughout your day.

Embracing this active lifestyle is at the heart of what we do at HOP. That’s why we created the HOP Box, a longevity stack in a pack designed to support you on the go. No time for lengthy longevity manifestos or pondering the meaning of life over cigars? Perfect. Pop your daily packs, and you’re good to go. It’s that simple.

Remember, every bit of movement counts. It’s not about intense workouts—it’s about avoiding prolonged periods of stillness. As we like to say at HOP, we don’t stop. We HOP.

Ready to join the movement? We’d love to hear your creative ways of staying active throughout the day.

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References

[1] Alpa V Patel, et al. Prolonged leisure time spent sitting in relation to cause-specific mortality in a large U.S. cohort. Am J Epidemiol. 2018.

[2] Diaz KM, et al. Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults. Ann Intern Med. 2017.

[3] Levine JA. Sick of sitting. Diabetologia. 2015.

[4] Dunstan DW, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012.

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