Our bodies are made to move, but modern lifestyles mean we spend many hours inactive. This is especially true if you spend a lot of time in your car, at your desk, or in front of the television. All three of these situations combined mean you become sedentary most of the time.

Scientific studies consistently highlight the many benefits of maintaining physical activity levels throughout the day. Improved cardiovascular health and cognitive function are two examples of profound and well-established positive impacts. Learn why regular physical activity is essential to your health and well-being and how Oura can help you increase your activity levels. 

ALSO READ How Oura measures steps and activity

7 Benefits of Maintaining Activity Levels

1. Your brain is stimulated.

Physical activity increases blood flow to the brain, which helps you think more clearly. Regular exercise stimulates the production of neurotrophic factors that contribute to brain health and cognitive function.

2. Your circadian rhythm stays aligned.

The movement of your muscles signals to the rest of your body’s internal clocks that it’s time to stay awake and helps you stay alert and efficient.

3. You will probably be in a better mood.

When you exercise, you release endorphins and neurotransmitters that improve your mood, while stress hormones, such as cortisol, decrease after a workout.

4. Your blood and lymph circulation may improve.

Physical activity promotes blood and lymph circulation and helps transport nutrients and eliminate waste in the body.

5. Your cardiovascular health may improve.

Exercise isn’t just a workout for your body; it’s also a workout for your heart. It strengthens your body and makes it more resilient. When you exercise, your blood circulation increases, your cardiac output improves, and your blood vessels become more flexible.

6. Your metabolism adapts to your body’s needs

By maintaining your activity level, you use your body’s energy resources instead of forcing it to store them in unwanted places (e.g. as fat around your internal organs).

7. You will strengthen your immune system.

During your workout, the production of free radicals increases , which prompts the body to adapt by increasing its antioxidant defenses and strengthening your immune system.

8. You will sleep better.

By maintaining a good level of activity, you will feel tired at the end of the day and fall asleep more easily . When you track your sleep with Oura, you may see that sleep factors (like sleep latency or sleep efficiency ) improve after a workout. This improvement can motivate you to keep moving.

Our members say: We asked Oura members what helped them improve their heart rate variability, and “regular physical activity” was among the most common responses. HRV is a great indicator of health and stress.

The Disadvantages of a Sedentary Lifestyle

When you are sedentary most of the time, you increase your risk of:

  • cardiovascular disease
  • type 2 diabetes
  • some cancers
  • anxiety and depression
  • obesity
  • reduction in skeletal muscle mass
  • high blood pressure
  • high cholesterol
  • poor sleep 

ALSO READ: The Importance of Sleep and Its Impact on Your Health

Simple ideas to move more every day

Tip for our members: Oura will send you inactivity alerts if you don’t move for 50 minutes straight. Once you receive this notification, you have 10 minutes to reset it. To do this, take a few steps, or stretch for a few minutes.

If you have a busy week with days packed into the office or meetings, try these strategies to stay active.

  • Walk to lunch  : Try to choose a restaurant that gives you the flexibility to walk longer, and consider inviting your coworkers to join you.
  • Find an activity you enjoy: Time flies when you’re having fun, so find a form of exercise you really enjoy: a Zumba class, yoga, or frisbee. A traditional running or strength training program may not be for you, but that’s okay!
  • Avoid meetings that last an hour or more  : Instead of defaulting to 60 minutes, try to keep meetings shorter or end early. Even a 55-minute meeting gives you a chance to stretch your legs.
  • Try a walking meeting  : If you need to meet up with colleagues to brainstorm ideas, why not do it outside the office? Talking while walking reduces the likelihood of being interrupted by phones and emails and boosts creativity.
  • Move with a friend: Sign up for a fitness program or yoga class with a friend. You’ll feel compelled to go and be more likely to stick to the plan!
  • Take the stairs: Whenever possible, take the stairs instead of the elevator. This small adjustment doesn’t change your schedule, but it gets your heart pumping in a simple and effective way.
Our Members Say: Oura Member and Activity Product Manager Maris J. explains the importance of moving and shares her own fitness experience that inspired her to join Oura. 

ALSO READ: The Benefits of Low, Moderate, and High Intensity Exercise