Move Every Day

By Prof. Nelly Pitteloud

Exercise is the most powerful tool to protect and restore metabolic health. In 30 years of clinical practice, I’ve seen a sharp contrast between my sedentary patients and those who stay active — particularly after age 50. Exercise consistently outperforms other interventions in preventing death, cognitive decline, and metabolic disease. And while the 10,000-step goal is arbitrary, the data are clear: more daily steps are linked to better health outcomes.

From brain function to metabolic health, daily movement benefits every part of your body. And it doesn’t have to be intense workouts. The key is consistency. Whether it’s adding small movements to your daily routine or trying a new activity like walking, cycling, cleaning, or yoga, increasing your mobility — even in simple ways — can lead to meaningful improvements in overall health.

Over 2,000 years ago, Hippocrates said: “Walking is man’s best medicine.”

Break Up Sitting Time

📌The Facts

 In this study, 19 adults with type 2 diabetes tried three routines for four days each:

• Sitting: Sat for ~14 hours a day, took about 4,400 steps.

• Exercise: Did 1 hour of cycling each day and took 4,800 steps.

• Sit Less: Replaced 5 hours of sitting with walking or standing — about 17,500 steps daily.

 Only the “Sit Less” routine led to lower blood sugar and better insulin sensitivity. Exercise alone didn’t have the same effect.

Why It Matters

Moving throughout the day is more impactful than doing just one workout. For those with diabetes or trouble sticking to exercise routines, small changes like standing or walking more can be powerful.

Steps and Depression

📌 The Facts

A meta-analysis of 33 studies (96,000 adults, age 18–91):

·        5,000+ steps/day linked to fewer depressive symptoms

·        7,000 steps/day = 31% lower depression risk

·        Each 1,000 extra steps/day = ~9% lower risk

·        Benefits plateau at ~10,000 steps but don’t reverse

Measured by wearable devices across all ages and sexes.

Why It Matters

Daily movement improves mood and metabolic markers like insulin sensitivity and inflammation. Even light activity supports neurotransmitters and can prevent both depression and diabetes.

Daily Step Counts & Fatty Liver

📌 The Facts

Fatty liver disease (MASLD) affects 35% of the population and can silently progress to cirrhosis or cancer.

·        Each 1,000-step increase/day = 12% lower NAFLD risk

·        Reduced body fat explains 39% of the benefit

Fatty liver Healthy liver

Why It Matters

More steps per day = less liver fat. This is an easy, measurable way to prevent MASLD — the most common cause of liver cirrhosis.

 

More Steps, Less Mortality Risk

📌 The Facts

Meta-analysis of 15 cohort studies (Paluch/2022):

·        More steps = lower all-cause mortality

·        Age 60+: benefits plateau at 6,000–8,000 steps

·        Younger adults: benefits increase with higher step counts

Why It Matters

Even modest step increases reduce early death risk. You don’t need 10,000 steps to benefit — just move more than you do now.

Practical Tips to Get Started

• Walk after meals: 5–10 minutes helps blunt glucose spikes

  
  

• Break up sitting: Stretch or move every 30–60 mins

  
  

• Get your heart rate up: Dance, clean, play with your dog

  
  

• Step goals: Start with your baseline, add 1,000–2,000/day

  
  

• Use tech: Track progress with a phone or wearable

  
  

• Make it social: Walk with a friend or take calls on the move

🌀 Small, daily changes = big impact over time. It’s not about perfection — it’s about consistency.

References

DIABETOLOGIA/2017

Duvivier BMFM, et al. Breaking sitting with light activities vs structured exercise in type 2 diabetes: a randomised crossover study. Diabetologia. 2017;60:490–498. https://doi.org/10.1007/s00125-016-4161-7

JAMA NETW OPEN/2024

Bizzozero-Peroni et al, Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis. JAMA Netw Open. 2024 Dec 2;7(12):e2451208.

J. HEPATOLOLOGY/2023

 Golabi P, et al. Association of Daily Step Count and Nonalcoholic Fatty Liver Disease. J Hepatol. 2023;78(5):905–912. https://doi.org/10.1016/j.jhep.2023.01.008

LANCET PUBLIC HEALTH/2022

Paluch AE, et al. Daily steps and all-cause mortality: a meta-analysis. Lancet Public Health. 2022;7(3):e219–e228. https://doi.org/10.1016/S2468-2667(21)00302-9