When it comes to improving our health, the advice out there can feel overwhelming—cut carbs, get more sleep, drink more water, take supplements, meditate… the list goes on. But when you strip away all the noise, the best thing we can do for our health is surprisingly simple: move more.

Just 30 Minutes a Day

In one of the most popular TEDx Talks, Dr. Mike Evans explores this very idea in his video, “23 and ½ Hours: What is the Single Best Thing We Can Do for Our Health?” His answer? Walking or engaging in any kind of physical activity for just 30 minutes a day.

That’s it. No expensive gear, no trendy diets. Just 30 minutes of movement, most days of the week. This small, manageable commitment has been shown to lower the risk of chronic disease, reduce stress, improve sleep, and even increase life expectancy. It’s something nearly everyone can fit into their daily routine—and it works.

Why Movement Matters

Physical activity has an incredibly wide range of benefits. It improves cardiovascular health by lowering blood pressure and cholesterol levels. It supports metabolic function, helps regulate blood sugar, and assists in maintaining a healthy body weight.

Mentally, movement is just as powerful. Regular exercise reduces symptoms of anxiety and depression, improves focus and memory, and enhances overall mood. It’s even been shown to lower the risk of developing Alzheimer’s disease and other forms of cognitive decline.

Movement is also key to functional longevity—being able to do the things you love, independently, for as long as possible. Whether that’s playing with your grandkids, going on hikes, or simply getting out of a chair with ease, regular physical activity makes it all possible.

It Doesn’t Have to Be Complicated

There’s a common misconception that you have to go to a gym, follow a strict program, or be in great shape to exercise effectively. But movement can—and should—be simple and enjoyable.

Start with walking, dancing in your kitchen, stretching during TV commercials, or taking the stairs. Gardening, housework, and playing with your dog also count. The goal is to build the habit of moving more and sitting less. These small actions add up over time and can lead to big results.

The Secret? Enjoy What You Do

One of the biggest predictors of long-term success with exercise is enjoyment. If people don’t like what they’re doing, they’re unlikely to stick with it. That’s why it’s important to find something you genuinely enjoy.

Love the outdoors? Go for a hike. Prefer structure? Try a fitness class. Like a challenge? Start lifting weights or training for a 5K. Want something social? Join a walking group or local rec league. When exercise feels fun, it becomes a habit—not a hassle.

There’s no “one-size-fits-all” when it comes to movement. The best activity for you is the one you’ll do consistently.

Build It Into Your Lifestyle

If 30 minutes all at once feels like too much, break it up throughout the day. Three 10-minute sessions are just as effective as one longer session. You could walk your dog in the morning, stretch at lunch, and go for a short walk after dinner.

Make it part of your routine: schedule movement like any other important appointment. Even better—tie it to something you already do, like listening to a podcast while walking or watching a show while on a stationary bike.

Final Thoughts

The best thing we can do for our health isn’t complicated. It doesn’t require perfection or hours of time—just 30 minutes of movement a day.

And if you’re a fitness professional, it’s your responsibility to encourage and support your clients in getting at least 30 minutes of daily movement. You’re not just helping them reach aesthetic or performance goals—you’re improving their quality of life, one day at a time.

The Best Thing We Can Do For Our Health