{"id":355,"date":"2025-02-20T23:49:07","date_gmt":"2025-02-21T04:49:07","guid":{"rendered":"https:\/\/www.increasefit.us\/?p=355"},"modified":"2025-02-20T23:49:18","modified_gmt":"2025-02-21T04:49:18","slug":"mas-movimiento-mas-vida","status":"publish","type":"post","link":"https:\/\/www.increasefit.us\/en\/mas-movimiento-mas-vida\/","title":{"rendered":"More movement, more life"},"content":{"rendered":"<p>In the modern age, movement has become optional. We spend hours sitting in offices, cars and on sofas, with the false belief that an hour and a half of exercise at the gym can make up for a whole day of inactivity. But the reality is that we need much more<strong> continuous and natural movement<\/strong>, the type of activity that our ancestors instinctively performed in their daily lives:\u00a0<strong>walking, carrying objects, climbing stairs, bending, pushing, pulling, playing and stretching<\/strong>.\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sitting too long<\/strong>\u00a0increases the risk of metabolic and cardiovascular diseases, even if you train regularly.<\/li>\n\n\n\n<li><strong>Metabolism slows down<\/strong>\u00a0after only 30 minutes of inactivity.<\/li>\n\n\n\n<li><strong>Muscles and joints become stiff<\/strong>, increasing the risk of chronic pain and movement limitations.<\/li>\n\n\n\n<li><strong>The brain is also affected<\/strong>: Movement stimulates the production of neurotransmitters that improve mood, concentration and cognitive function.<\/li>\n<\/ul>\n\n\n\n<p>The solution is not just to add more structured exercise, but&nbsp;<strong>integrate more movement into every aspect of daily life<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of natural movement on health and longevity<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Regulation of metabolism<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"translation-block\">Helps to <strong>maintain a constant energy expenditure<\/strong>, avoiding excessive fat storage.<\/li>\n\n\n\n<li class=\"translation-block\">Improves <strong>insulin sensitivity<\/strong>, reducing the risk of type 2 diabetes.<\/li>\n\n\n\n<li>Increase the\u00a0<strong>NEAT<\/strong>\u00a0(non-exercise activity thermogenesis), which allows you to burn more calories without the need for intense workouts.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Improving cardiovascular health<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"translation-block\">Keeps your heart and circulation active without the need for long cardio sessions.<\/li>\n\n\n\n<li>Reduces blood pressure and improves oxygenation of the body.<\/li>\n\n\n\n<li>Reduces the risk of cardiovascular diseases.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Muscle and joint strengthening<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"translation-block\">By constantly moving, we <strong>avoid stiffness<\/strong> in our joints and reduce pain.<\/li>\n\n\n\n<li class=\"translation-block\">Maintains <strong>bone density<\/strong>, preventing osteoporosis.<\/li>\n\n\n\n<li class=\"translation-block\">Preserves <strong>strength and mobility<\/strong>, essential for independence in old age.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Greater mental clarity and less stress<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The movement\u00a0<strong>stimulates the production of dopamine and serotonin<\/strong>, neurotransmitters that improve mood.<\/li>\n\n\n\n<li>Improves blood circulation in the brain, enhancing concentration and creativity.<\/li>\n\n\n\n<li>Reduce\u00a0<strong>cortisol (stress hormone)<\/strong>, helping to maintain a calm mind.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Better rest and circadian rhythm<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As we move more during the day,\u00a0<strong>our body regulates sleep better<\/strong>.<\/li>\n\n\n\n<li>Exposure to natural light when walking outdoors\u00a0<strong>reinforces the circadian rhythm<\/strong>.<\/li>\n\n\n\n<li>Prevents insomnia and improves the quality of deep sleep.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to increase natural movement in your daily life<\/strong><\/h2>\n\n\n\n<p>You don&#039;t need big changes to your routine to move more. Small actions can make a big difference:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Walk whenever you can<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Get off the bus a few blocks early and walk.<\/li>\n\n\n\n<li>Use the stairs instead of the elevator.<\/li>\n\n\n\n<li>Make it a habit to take a walk after eating.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Reduce sitting time<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Use a\u00a0<strong>standing desk<\/strong>\u00a0or alternate between sitting and standing.<\/li>\n\n\n\n<li>Get up every 30-45 minutes to stretch or walk around.<\/li>\n\n\n\n<li>If you work at home, change positions constantly.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Incorporate movement at home<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wash dishes standing up instead of sitting on the couch.<\/li>\n\n\n\n<li>Bend down to pick things up instead of just using your arms.<\/li>\n\n\n\n<li>Spend more time on activities like gardening or house cleaning.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Make movement fun<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Play with your children, nephews or pets.<\/li>\n\n\n\n<li>Try recreational activities such as dancing, jumping rope or outdoor games.<\/li>\n\n\n\n<li>Walk while listening to podcasts or making calls.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Take advantage of body weight<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do squats while talking on the phone.<\/li>\n\n\n\n<li>Stretch while watching TV.<\/li>\n\n\n\n<li>Walk while you think or solve problems.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n\n\n\n<p class=\"translation-block\">You don\u2019t need more hours in the gym, you need <strong>more daily movement<\/strong>. It doesn\u2019t matter how hard you train in one hour if you spend the other 23 hours without moving. Natural movement is one of the keys to <strong>the longest-living people in the world<\/strong>: many don\u2019t even train, they just <strong>move constantly<\/strong>.<\/p>\n\n\n\n<p class=\"translation-block\"><strong>The challenge?<\/strong> Find ways to move more every day. Don't see it as an effort, but as an investment in your health and quality of life. <strong>Move more and live more.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>In the modern age, movement has become optional. We spend hours sitting in offices, cars and on the couch, with the false belief that an hour and a half of exercise at the gym can make up for a whole day of inactivity. But the reality is that we need much more continuous, natural movement \u2013 the kind that we need\u2026<\/p>","protected":false},"author":1,"featured_media":357,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>M\u00e1s movimiento, m\u00e1s vida - Increase Fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.increasefit.us\/en\/mas-movimiento-mas-vida\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00e1s movimiento, m\u00e1s vida - Increase Fit\" \/>\n<meta property=\"og:description\" content=\"En la era moderna, el movimiento se ha convertido en algo opcional. Pasamos horas sentados en oficinas, autom\u00f3viles y sof\u00e1s, con la falsa creencia de que una hora y media de ejercicio en el gimnasio puede compensar todo un d\u00eda de inactividad.\u00a0Pero la realidad es que necesitamos mucho m\u00e1s movimiento continuo y natural, el tipo...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.increasefit.us\/en\/mas-movimiento-mas-vida\/\" \/>\n<meta property=\"og:site_name\" content=\"Increase Fit\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-21T04:49:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-21T04:49:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.increasefit.us\/wp-content\/uploads\/2025\/02\/gente-caminando-cruce-de-ce.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"IncreaseFit\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"IncreaseFit\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/\"},\"author\":{\"name\":\"IncreaseFit\",\"@id\":\"https:\\\/\\\/increasefit.us\\\/#\\\/schema\\\/person\\\/22ebeab88a663979103f8673c00178fd\"},\"headline\":\"M\u00e1s movimiento, m\u00e1s vida\",\"datePublished\":\"2025-02-21T04:49:07+00:00\",\"dateModified\":\"2025-02-21T04:49:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/\"},\"wordCount\":724,\"image\":{\"@id\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.increasefit.us\\\/wp-content\\\/uploads\\\/2025\\\/02\\\/gente-caminando-cruce-de-ce.jpg\",\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/\",\"url\":\"https:\\\/\\\/www.increasefit.us\\\/mas-movimiento-mas-vida\\\/\",\"name\":\"M\u00e1s movimiento, m\u00e1s vida - 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