Welcome to this on-air with Ella minisode, a little bite-sized boost to your day, always quick,

always thought-provoking, and always under 10 minutes. Let's go.

You really specialize in busy moms, busy dads, and the key word there is obviously busy.

And I would imagine one of the things that you bump up against the most is people who say that they don't really have time to dedicate to exercise or fitness or movement. Where do you start with folks who have not prioritized that in their lives want to theoretically, but are having

trouble doing so in application. Yeah, it's a wonderful question. And I like to first draw the

distinction between what the body needs and the distinction between daily movement and formal

workouts, because they're two separate things. And if we look at like the longest living

people around the planet, those centenarians, the pockets of longevity and Okinawa, Japan, Sardinia,

Italy, these people are not doing P90X, but they are walking and moving and gardening. You know,

they're just like active in their lives. And that's really what the body needs to be well.

So our goal every single day is to check the movement box. And that's really what the body needs to be well. So our goal every single day is to

check the movement box. And that literally means walking, bending over, just being active and moving

around in space. And when we do that, we're well. Exercise is icing on the cake. It's important for

fitness and muscle, which I'll show we'll talk about, particularly when women are entering the fourth

and fifth decade of life. It becomes even more important to strength train, but just for longevity, you just got to move.

I think there's a couple really good times throughout the day to kind of like slot in more walking

and more steps. One is if you have the ability seasonally to get in that morning walk and get the

sunshine, it can be a wonderful way to start your day. Breathe through your nose, feel the gratitude, get the sun. Even walk for five to ten minutes is an amazing way. It actually

gets your lymphatic system going. So we have the circulatory system, but we also have the

lymphatic system that controls your immune system and also helps with the fluid retention in the

body. So moving in the morning's rate. Moving after a big meal is one of the best ways to regulate blood sugar levels.

There's a ton of research there.

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