One Habit, Many Benefits:

We know moving our bodies is good for us — but how?!

Welcome to PMH Moves – a year-long Health Promotion series shared through PMH Communications. Each month, we’ll highlight a different way movement supports health across the lifespan — from boosting mood and focus to strength, walking, healthy aging, and staying active through the seasons.

While the topics will change, the message stays the same: every bit of movement counts — and it all adds up. Take what works for you and leave the rest.

This month’s article highlights how movement supports physical health, brain function, mood, and sleep — all at the same time.

Physical Health
Daily movement reduces our risk of developing heart disease, stroke, type 2 diabetes, and some cancers. Regular movement can also lower blood pressure and cholesterol, improve joint mobility, strengthen muscles and support heart and lung function. That’s a lot! And to top it all off, physical activity also helps manage many chronic health conditions.

Brain Function
Did you know that physical activity can improve brain function?! Movement increases cerebral blood flow, promotes new brain cell growth, and boosts neuroplasticity while decreasing the risk of dementia.

Mood
Physical activity significantly boosts mood by triggering the release of hormones. Specifically, endorphins, serotonin and dopamine which act as natural stress relievers, reduce anxiety and combat depression.

Energy Levels and Sleep
Regular physical activity can significantly improve sleep quality and duration by reducing insomnia symptoms, helping you fall asleep faster, and increasing time spent in deep, restorative sleep. It also helps regulate the body’s circadian rhythm, reduces stress and anxiety, and manages body temperature to facilitate better, uninterrupted rest.

There isn’t much we can do that benefits as many parts of the body as movement does – all at the same time!

Looking at the Whole Day
The Canadian 24-Hour Movement Guidelines remind us that health isn’t just about exercise – it’s about how we move, sit and sleep across the whole day. The guidelines encourage us to build regular physical activity into our routines, limit long periods of sitting, and aim for good quality sleep each night. When these pieces work together, they support better physical health, mental well-being, and overall energy.

Every Minute Counts
The good news? It doesn’t take hours at the gym to see benefits. Even 20 minutes of movement per day can make a difference – and it doesn’t have to happen all at once. A short walk, stretching, taking the stairs, or an activity break during the day all add up.

Check out the Canadian 24-Hour Movement Guidelines for all ages here: https://csepguidelines.ca/