{"id":37389,"date":"2026-04-29T11:14:56","date_gmt":"2026-04-29T15:14:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=37389"},"modified":"2026-04-29T11:14:56","modified_gmt":"2026-04-29T15:14:56","slug":"move-more-even-if-work-out","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/","title":{"rendered":"You Need To Move More, Even If You Work Out Regularly"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you&#8217;re someone who makes sure to fit in a workout at some point during the day, you probably feel like you\u2019ve done your due diligence. You showed up, you put in the hard work, and that\u2019s something to be proud of, for sure! But while you <\/span><i><span style=\"font-weight: 400;\">totally<\/span><\/i><span style=\"font-weight: 400;\"> deserve some cred for getting that sweat in, it doesn\u2019t necessarily mean you\u2019re cool to couch it for the rest of the day.<\/span><\/p>\n<p>The &#8220;10,000 steps&#8221; conversation may have fizzled a few years back, but increasing daily step counts and other forms of non-workout movement are back in the chat. Now, <span style=\"font-weight: 400;\">it\u2019s less about hitting a number and more about rethinking <\/span><i><span style=\"font-weight: 400;\">how<\/span><\/i><span style=\"font-weight: 400;\"> you move throughout the day, according to Chris Ryan, C.S.C.S., founder of Chris Ryan Fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below, experts break down exactly why you need to get your steps in all throughout the day, and how to do it without feeling like you&#8217;ve added another task to your to-do list.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><span style=\"font-weight: 400;\">\u00a0Chris Ryan, C.S.C.S., is a strength and conditioning coach and founder of <a href=\"https:\/\/chrisryanfitness.com\/\" target=\"_blank\" rel=\"noopener\">Chris Ryan Fitness<\/a>. Rachel Welch, R.Y.T., is a certified health coach, yoga instructor, and founder of the perinatal fitness method <a href=\"https:\/\/www.revolutionmotherhood.com\/\" target=\"_blank\" rel=\"noopener\">Revolution Motherhood<\/a>.<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Why Your Workout Alone Isn\u2019t Enough<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Scheduling in a structured workout is super-important, but it doesn\u2019t mean you\u2019re done and dusted with moving your body that day. \u201cThe rest of the day still matters enormously,\u201d says Rachel Welch, R.Y.T., certified health coach, yoga instructor, and founder of the perinatal fitness method Revolution Motherhood. \u201cOur bodies aren\u2019t designed to be active for 45 minutes and then completely still for our other 15-plus waking hours.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, when most of your day is spent sitting, your body starts to shift into a lower-energy state. Researchers call the phenomenon <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3404815\/\" target=\"_blank\" rel=\"noopener\">&#8220;active couch potato syndrome,&#8221;<\/a> which describes people who meet <a href=\"https:\/\/odphp.health.gov\/our-work\/nutrition-physical-activity\/physical-activity-guidelines\" target=\"_blank\" rel=\"noopener\">exercise guidelines<\/a> but still experience the metabolic effects of being mostly sedentary. The rude awakening: That hour in the gym isn&#8217;t a &#8220;get out of jail free&#8221; card. After a workout, your body <i>does<\/i> stay elevated for a period of time\u2014this is called <a href=\"https:\/\/health.clevelandclinic.org\/understanding-epoc\" target=\"_blank\" rel=\"noopener\">EPOC (excess post-exercise oxygen consumption)<\/a>\u2014 however, this effect is temporary.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/more-protein\/\" target=\"_blank\" rel=\"noopener\">Signs You Need More Protein, Plus How To Pack More Into Your Day<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Case in point: One 2022 <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34334722\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> published in <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sports &amp; Exercise <\/span><\/i><span style=\"font-weight: 400;\">found that prolonged sitting led to reduced blood flow and vascular function in the lower body\u2014and the longer people sat, the worse the impact.\u00a0<\/span><\/p>\n<h2><strong>What Happens When You Move More Throughout The Day<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When you move consistently (even in small bursts), you essentially keep your metabolic engine running, according to Welch. \u201cEvery time you stand up, walk to a meeting, or take the stairs, your muscles are contracting, your circulation is improving, and your body is burning fuel in small but meaningful bursts,\u201d she explains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These other daily movements, that happen in between formal workouts, are referred to as\u00a0 <\/span><a href=\"https:\/\/health.clevelandclinic.org\/non-exercise-activity-thermogenesis-neat-exercise\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">NEAT (non-exercise activity thermogenesis)<\/span><span style=\"font-weight: 400;\">. <\/span><\/a><span style=\"font-weight: 400;\">Everything from walking to grab coffee, to taking the stairs, to pacing during a phone call falls into this bucket\u2014and can quietly account for a meaningful portion of your daily energy expenditure, explains Welch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yep, these often-overlooked movements matter more than people realize. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22374636\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research shows<\/span><\/a><span style=\"font-weight: 400;\"> that breaking up stretches of sitting can support better blood sugar control, improve insulin sensitivity, increase your <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3404815\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">overall daily energy burn<\/span><\/a><span style=\"font-weight: 400;\">, and improve <\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0244841\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">mobility.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Sure, your workouts are supportive here, too. \u201cWhen you consistently activate and build muscle through purposeful workouts, you raise your resting metabolic rate,\u201d Welch explains. \u201cThis means your body burns more calories during those everyday movements like walking, climbing stairs, or chasing your kids around the park.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, don\u2019t treat your workouts as the finish line. Instead, consider them an important accessory to the wide variety of small but meaningful movements that should be happening all day long.<\/span><\/p>\n<h2><strong>Do You Actually Need 10,000 Steps, Though?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Though taking 10,000 steps a day has been heralded as a must-do for overall health and well-being, it\u2019s not a necessity. <\/span><span style=\"font-weight: 400;\">Interestingly, the 10,000-step goal didn\u2019t actually come from science. Instead, it originated in 1965, when a <\/span><a href=\"http:\/\/health.harvard.edu\/blog\/10000-steps-a-day-or-fewer-2019071117305\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Japanese company released a pedometer called the Manpo-kei<\/span><\/a><span style=\"font-weight: 400;\"> (which literally translates to \u201c10,000 steps meter\u201d) ahead of the Tokyo Olympics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, since then, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37555441\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> has shown that increasing your daily movement <\/span><span style=\"font-weight: 400;\">does<\/span><span style=\"font-weight: 400;\"> support better health outcomes. You just don\u2019t need to stress about hitting 10,000 steps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThe more important takeaway is that more movement is better than less, and the stronger and more conditioned your body is from intentional training, the more effortlessly those daily steps and activities feel,\u201d says Welch.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/chronic-busyness-affects-body\/\" target=\"_blank\" rel=\"noopener\">Chronically Busy? Here&#8217;s How That Affects Your Body<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In fact, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37555441\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\"> suggests that meaningful health improvements begin around 4,000 steps a day, with even greater gains kicking in around <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9289978\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">7,000 to 8,000<\/span><\/a><span style=\"font-weight: 400;\">, after which the returns start to diminish for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For many, 10,000 steps is simply a helpful benchmark\u2014it gets you out of a sedentary range and into a more active one. \u201cGoing from 3,000 to 6,000 steps can be a huge win, and from there you can build,\u201d says Ryan. \u201cI usually frame it as progress over perfection rather than chasing a specific number.\u201d\u00a0<\/span><\/p>\n<h2><strong>How To Get More Steps In\u2014Without Trying To \u201cDo More\u201d<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The mindset that \u201cgetting more steps in\u201d means adding another \u201cto-do\u201d to your already full plate is where most people get it wrong, according to Ryan. Instead, he suggests using the time you already have\u2014just differently. Here\u2019s what that can actually look like in real life:<\/span><\/p>\n<h3><strong>1. Stack movement onto what you\u2019re already doing<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">This is where most of your extra steps will come from, and it\u2019s often the easiest shift to make. \u201dThink of all the moments in your day that are already spoken for: phone calls, meetings, listening to podcasts, even scrolling,\u201d says Ryan. \u201cThese are all opportunities to move without adding anything new.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">He recommends taking calls while walking, pacing during meetings when you don\u2019t need to be on camera, or using your post-lunch break as an opportunity to move. Even listening to a podcast or an audiobook can double as a walk instead of downtime on the couch. Over time, these small swaps can easily add up to 20 to 30 minutes of extra movement per day, without requiring you to carve out additional time out of your schedule.<\/span><\/p>\n<h3><strong>2. Add short movement breaks throughout your day<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">You don\u2019t need a full workout to reset your body. In fact, research shows that even small bursts of movement can make a difference. One <\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Abstract\/9900\/Breaking_Up_Prolonged_Sitting_to_Improve.200.aspx\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> by Columbia University found that just five minutes of walking every half hour during periods of prolonged sitting can help improve circulation, reduce stiffness, and bring your energy back up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThese micro breaks compound quickly,\u201d says Ryan. \u201cThey can dramatically change how you feel by the end of the day.\u201d If anything, think of them less as exercise and more as a reset button.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In real life, that might look like setting a loose timer to get up once every hour and taking a quick lap\u2014whether that\u2019s walking to refill your water, heading to the bathroom on another floor, or just looping your office or living room before sitting back down. Don\u2019t overthink it; just break up long stretches of sitting in a way that feels easy and repeatable.\u00a0<\/span><\/p>\n<h3><strong>3. Go for a walk after meals<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the simplest, most effective habits you can build\u2014and one that\u2019s strongly supported by <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8912639\/\"><span style=\"font-weight: 400;\">research<\/span><\/a><span style=\"font-weight: 400;\">. A short, even five-minute walk after eating helps your body use glucose more efficiently, which can lead to more stable energy levels and less of that mid-afternoon crash, explains Mansour. \u201cIt also breaks up what would otherwise be another long stretch of sitting, which experts say matters more than most people realize,\u201d she adds.<\/span><\/p>\n<h3><strong>4. Change your environment to make movement the default<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">To feel less tempted to plop yourself down for long periods, Ryan suggests setting things up so that moving is the easier choice. \u201cPark a little farther away, take the stairs without thinking twice, or keep things you need just out of reach so you have to get up,\u201d he says. \u201cAt home, even something as simple as leaving your water in another room can prompt more steps.\u201d These small environmental tweaks remove the need for motivation because they turn movement into an automatic behavior, he adds.<\/span><\/p>\n<h3><strong>5. Make walks social<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">When you make movement something you actually look forward to, it feels more like a break or a reset instead of a task, according to Welch. When you&#8217;re meeting a friend for coffee, suggest grabbing it to-go and taking a walk. \u201cSwapping seated social time for walking conversations is one of the most painless ways to increase steps because the time and social connection are already built in\u2014you&#8217;re just changing the backdrop,\u201d she says. \u201cMany people find they actually have better, more open conversations while walking side by side than sitting across from each other.\u201d<\/span><\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Your workout absolutely matters, but it\u2019s not the whole story. How much you move throughout the rest of your day plays just as big a role in how your body functions and feels over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal shouldn\u2019t be to overhaul your entire routine or chase a perfect step count; instead, strive to move a little more, a little more often, and let those small moments add up.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re someone who makes sure to fit in a workout at some point during the day, you probably feel like you\u2019ve done your due diligence. You showed up, you put in the hard work, and that\u2019s something to be proud of, for sure! But while you totally deserve some cred for getting that sweat<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\">Read More <span class=\"screen-reader-text\">You Need To Move More, Even If You Work Out Regularly<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":37392,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4,5,9],"tags":[],"class_list":["post-37389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>You Need To Move More, Even If You Work Out Regularly | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Sad but true: Your daily workout isn&#039;t enough. 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Here&#039;s a look at why most of us need more movement throughout our days for optimal health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-29T15:14:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2026\/04\/mom-daughter-piggyback-ride.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jenn Sinrich\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jenn Sinrich\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\"},\"author\":{\"name\":\"Jenn Sinrich\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/b8bf9f490e158c023c52dd5d635bc3a4\"},\"headline\":\"You Need To Move More, Even If You Work Out Regularly\",\"datePublished\":\"2026-04-29T15:14:56+00:00\",\"dateModified\":\"2026-04-29T15:14:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\"},\"wordCount\":1597,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2026\/04\/mom-daughter-piggyback-ride.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Fitness\",\"Health\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/\",\"name\":\"You Need To Move More, Even If You Work Out Regularly | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/move-more-even-if-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2026\/04\/mom-daughter-piggyback-ride.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2026-04-29T15:14:56+00:00\",\"dateModified\":\"2026-04-29T15:14:56+00:00\",\"description\":\"Sad but true: Your daily workout isn't enough. 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