JJ Fit 24/7

I was lucky enough to attend a Commonwealth Club discussion last week that answered questions my clients and I have wondered about for years: aside from working out (i.e., getting sufficient cardio, mobility and strength training), how much movement do we actually need during the workday when we’re stuck at desks and on devices?

If we’re being honest, most folks (including myself) really want to know how little movement we can get by with without suffering from disease, brain fog, mental health issues and early death.

Thanks to Manoush Zomorodi’s new book, Body Electric — based largely on a fascinating study conducted with 20,000 participants in partnership with NPR and Columbia University Medical Center researcher Keith Diaz, PhD — we now have a pretty solid answer: five minutes of super-simple movement for every 30 minutes of sitting.

I highly encourage my readers and clients to read or listen to the book (you can listen while getting in your movement breaks, like I did!). I can’t even attempt to convey all the lessons it includes, but I’ll share three takeaways from the discussion that Manoush, Melissa Painter from Breakthru, and Lesley McClurg from KQED held last week in San Francisco:

1. The ideal amount of movement for technology-tied humans appears to be a five-minute movement break for every 30 minutes of sitting. Is this possible for everyone? No. Should it be? Yes. But that’s part of a much larger conversation about societal change. In the meantime, do what you can. Maybe it’s two-minute breaks, like Melissa has found more manageable for her clients. Or perhaps it’s five minutes every hour or two. Something is better than nothing.

2. Standing doesn’t count. I’ve always heard, “Standing is better than sitting, but it’s not moving.” Standing has its own issues, and to get the full benefits of a break, you actually need to move your legs to stimulate the bodily responses we need for health — blood sugar regulation, blood pressure support, circulation, etc. Of course, there are exceptions for different bodies and situations.

3. The movement itself can be incredibly simple. Walking in place, doing a few air squats, walking around your house or office, stepping outside, or my personal favorite: a dance break. (Creative movement has its own set of benefits.) Any movement that gets you standing up and using your legs counts.

So what do you think? How many 2–5 minute movement breaks could you realistically take during your day?

You know it's a compelling program when I agree to stay out past 6pm on a school night! But the topic is so crucial to our health and wellness as individuals and as a species that I'm going to put on pants and buttons and head to the Commonwealth Club next Monday to attend. Link below. Would be great to see clients, colleagues and friends there!

"From breath and eyesight to blood pressure, posture, and productivity, she says science has shown how small shifts—not “digital detoxes”—can make us healthier, and all we need is five minutes."

Manoush Zomorodi and Melissa Painter: The Hidden Health Costs of the Digital Age Screens—all the time, everywhere, it seems. We sit at our desks facing screens, hold meetings over screens, answer email after email on them. You’ve heard about the mental health harms of screens, but what about the physical ones? Headaches, back pain, restless sleep, and rising rates of prevent...

I'm pulling this post back to the top with a quick update. I was recently at my (gasp) 25 year college reunion. One of my best friends I was there with is a veteran cardiologist. And as usually happens at these kinds of things someone eventually asked her... "So... what tests should I be getting to manage my heart health?" And Lipoprotein(a) or Lp(a) neared the top of the list. According to American College of Cardiology guidelines (included here), "Lp(a) should be measured at least once in adulthood." Read the full post here: https://www.jj-fit.com/blog/lpa

It’s been a minute since I hit 100+ miles in one month. So… yeah… yay me! Lol

The first quarter of 2026 has flown by! And if you’re like most of us (myself included), there never seems to be enough time to tackle everything you want for your health. So in this month’s newsletter, I’m sharing three quick, actionable tips that have made a real difference for me and my clients—covering movement, nutrition, and recovery. Hopefully you’ll find an idea or two below that leaves you feeling a little better, a little stronger and a little more energized. And if you have questions or ideas that are working for you I welcome you to reach out and let me know! DM me and I’ll send you the link or sign-up at www.JJ-Fit.com/sign-up

The first quarter of 2026 has flown by! And if you’re like most of us (myself included), there never seems to be enough time to tackle everything you want for your health. So in this month’s newsletter, I’m sharing three quick, actionable tips that have made a real difference for me and my clients—covering movement, nutrition, and recovery. Hopefully you’ll find an idea or two below that leaves you feeling a little better, a little stronger and a little more energized. And if you have questions or ideas that are working for you I welcome you to reach out and let me know! https://us11.campaign-archive.com/?u=15571e4566239edc4d5867676&id=f4d5d8d11c

Thinking Like a Fit Person Can Influence Your Mind-Body Connection… Is the way we think about movement affecting how our bodies actually move? After catching myself making “cranky, achy man noises” every time I stood up, I decided to test a simple mindset shift—and discovered some fascinating insights from some medical professional friends about motor patterns, sitting and the mind–body connection. Read full blog post with expert tips at JJ-Fit.com/blog

Is the way we think about movement affecting how our bodies actually move? After catching myself making “cranky, achy man noises” every time I stood up, I decided to test a simple mindset shift—and discovered some fascinating insights from some medical professional friends about motor patterns, sitting and the mind–body connection. Read post at JJ-Fit.com/blog

Is the way we think about movement affecting how our bodies actually move? After catching myself making “cranky, achy man noises” every time I stood up, I decided to test a simple mindset shift—and discovered some fascinating insights from some medical professional friends about motor patterns, sitting and the mind–body connection. Read the full story with tips:

Thinking Like a Fit Person Can Influence Your Mind-Body Connection — Jonathan Jordan Fitness Is the way we think about movement affecting how our bodies actually move? After catching myself making “cranky, achy man noises” every time I stood up, I decided to test a simple mindset shift—and discovered some fascinating insights from some medical professional friends about motor patterns...