You may be surprised to hear that a great majority of people believe they don’t have much control over their well-being and their health. This couldn’t be more inaccurate, however. In fact, research has shown that 40% of premature deaths are based on behavioral patterns and habits, NOT genetics. This insight should encourage us to start taking a look at our daily habits and determine what positive changes we can make to improve our overall health.

So, let’s consider the third Fundamental of my Five Fundamentals of Health: Movement and Stillness.

Much like the balance between night and day, there is an important balance between your daily habits involving movement and stillness. When you don’t have balance, it can create a cycle of negative habits that influence your overall well-being. So, what can you focus on to find a better balance between movement and stillness throughout the day?

Person running on a trail wearing grey sneakers.


1. Work-Life Habits – Studies have shown that sitting for 8+ hours at a desk has the same impact on our health as things like obesity and smoking. Consider using an adjustable desk to incorporate standing and sitting throughout the day, or try walking during a virtual meeting.

2. Steps – Studies have shown that getting 7500-10,000 steps a day dramatically increases your overall health. I recommend trying a combination of movement exercises such as walking, hiking, biking, yoga, weightlifting, etc.

3. Morning Ritual – Starting your morning with 10 to 15 minutes of movement will jumpstart your metabolic rate, increase your blood flow, and activate your neurotransmitters.

A woman with her eyes closed and arms out with her head to the sky. She is wearing a orange shirt and grey cardigan


1. Technological Influences – Extensive use of phones and other technologies has led to an increase in anxiety, depression, social issues, and sleep problems. Try to limit your time on your phone or evaluate how much time you spend on the internet to find a better balance.

2. Unplug and Unwind – Spend more time outside, away from phones and the internet. Enjoying the sun for just 20 minutes can increase our vitamin D levels as well as other benefits. Instead of unwinding, with a couple of drinks, engage in breathing and stretching to unwind.

3. Sleep – Adequate sleep is essential. Be sure to have a comfortable mattress in a quiet, dark room with no electronics or distractions to help you get an appropriate night’s sleep.

A notebook that says practice gratitude with a pumpkin next to it

If you are looking to shift your health and well-being in a more positive direction, I am here to help. With Thanksgiving right around the corner, now is the perfect time to try starting new habits, such as beginning and ending each day with gratitude. Try making a list of 10 things that you are grateful for and see how it evolves over time.

I want to personally express my gratitude to all my clients that I have worked for and how grateful I am for all the experience I’ve gained throughout my career. It has allowed me to continue having a positive impact on so many individuals, and I look forward to helping many more in the years to come.

Happy Thanksgiving.

Be happy & be healthy,

P.S. Stay tuned for next month’s topic, where I’ll focus on Stress Resiliency.