Peak Performance Winter Guide – Exercise

Make your work time your gym time.

You don’t need a gym membership or a strict workout plan to enjoy the health and wellness benefits of movement. The key is simple: move more throughout your day. Think of movement as “snacks” for your body—small, frequent bursts of activity that break up long periods of sitting. Research shows that:

“Breaking up prolonged sitting with frequent short bouts of light-intensity physical activity acutely lowers cardiovascular disease risk markers under resting conditions.” (PubMed, 2023) 

Turn your breaks into a fitness boost—walk around for your 15 minute break or climb the stairs for just two minutes. A 2019 study in Applied Physiology, Nutrition and Metabolism found that doing this three times a day for six weeks significantly improved heart and lung health.

Reframe Your Mindset

Instead of aiming for one long workout, try multiple movement bites spread across your day. Studies suggest this approach can be more effective for overall health than a single workout followed by hours of sitting.

Walking: The Ultimate Movement Snack

Walking is one of the simplest and most powerful activities you can do. Just 7,000 steps per day compared to 2,000 steps is associated with impressive health benefits: Not sure where to walk or how long your walk will take? Use our Thrive Walking Paths, which are available at all South Sacramento Service Area’s facilities.

Easily track your steps. 

Use the GoKP platform as your step tracker. Download the app, and your smartwatch will automatically sync your steps to the platform—making it easy to stay on top of your movement goals.