February Health News

Health Through Movement: A Key to Longevity: By Steve Miller

“We don’t stop moving because we grow old; we grow old because we stop moving.” – George Bernard Shaw

Rotarians are dedicated to service, leadership, and community well-being. But to continue making a lasting impact, maintaining personal health is essential. One of the simplest yet most powerful ways to improve longevity and quality of life is through daily movement.

Scientific research consistently shows that even moderate physical activity can dramatically reduce the risk of chronic disease and premature death. The World Health Organization reports that just 150 minutes of moderate-intensity exercise per week can lower the risk of all-cause mortality by up to 33%.

Daily steps play a crucial role in long-term health. A study published in JAMA found that walking 8,000 steps a day is associated with a 51% lower risk of death, while those reaching 12,000 steps enjoy an even greater 65% reduction. Importantly, movement does not need to be structured exercise—gardening, taking the stairs, or walking during meetings all contribute to better health.

For those who prefer shorter bursts of activity, research shows that even 10-minute intervals of movement spread throughout the day can significantly lower cardiovascular risks and improve metabolic function. Strength training, often overlooked, is also a critical component of longevity. Engaging in resistance exercises twice a week can cut all-cause mortality risk by 20–30%, reinforcing the idea that maintaining muscle mass is key to aging well.

Conversely, prolonged inactivity poses serious risks. Sitting for more than 8 hours a day increases the risk of death by 59%, yet light activity throughout the day can counteract these effects.

Rotarians lead by example. By prioritizing movement—whether through walks, active service projects, or simply reducing sedentary time—we reinforce the principles of personal well-being and community strength. Small, consistent efforts today ensure a healthier, more vibrant tomorrow.

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