Nourished Living

16 - Movement Is Medicine: Why You'll Never Regret Moving Your Body

• Courtney Podany

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In today’s episode, we dive into one of my deepest passions: movement. Whether you’ve always loved working out or you’re just getting started, this episode is here to help you reframe exercise as something joyful, empowering, and foundational to long-term health—not just something to check off your to-do list.

You’ll Learn:

  • Why movement matters far beyond aesthetics
  • The physical, mental, and emotional benefits of regular exercise
  • How walking can literally extend your life
  • How sweating supports your body’s natural detox process
  • Ways to sneak movement into your day

The only workout or movement you'll regret is the one that didn't happen.

Bonus: Be sure to check the link below for a FREE bodyweight workout you can do anywhere, anytime—no equipment required!

Links & Resources:

  • 🔗 Download the FREE Full-Body Bodyweight Workout
  • Dr. James DiNicoloantonio: "Every 1,000 steps you walk above 4,000 per day reduces the risk of dying early by 15%.
     Walking between 6,000 and 13,000 steps per day cuts that risk in HALF."

Connect With Courtney: 

If this episode inspired you to move your body or try something new, tag me on Instagram and let her know what you’re up to!
And don’t forget to subscribe, leave a review, or share this episode with someone who needs a little encouragement to get moving.

Remember: Movement is not punishment—it’s nourishment.

Welcome to the Nourished Living Podcast, where I'll be diving deep into nutrition, holistic wellness, and practical tips to help you live your healthiest, most vibrant life. I am Courtney Podany, a nutritional therapist, certified personal trainer, type one diabetic and mom. And I'm here to help you take charge of your health with ease and confidence. Together we'll explore how to nourish your body, mind, and soul in a way that feels good and sustainable. So grab your favorite beverage. Take a deep breath, and let's get into the episode. I. Hey there and welcome back to the Nourished Living Podcast. I'm your host Courtney Podany, and I'm so glad you're here today because this episode is all about something that's a big part of my life and something I'm incredibly passionate about, movement. I actually don't know how it took me to get to episode 16. To get to movement, but I guess I had a lot to say on the nutrition front. First to get us started today, we will talk about why moving your body regularly is so important and how to weave more movement into your everyday life in simple sustainable ways. But before we dive into the benefits and tips, I want to share a little bit about my movement journey. Growing up, I was quite active. I played soccer throughout my childhood and was constantly outside playing with my friends after school and on the weekends, which is why going outside with my kids is now my go-to move. It's just always what I've known. In fact, I was a kinesiology major in college because I knew from a very young age that I did not want a desk job. I didn't know what I wanted to do, but if someone asked me, I just knew that I did not wanna sit at a desk. So that manifested into a kinesiology degree. And once I got into my major specific classes, a lot of them involved moving our bodies. We were working out in gyms, we were doing labs, exercising together. It was fun and exactly how I wanted to spend my time not sitting at a desk. Since college, I have become a certified personal trainer, which actually this year in August will be my 10 year anniversary of being a trainer. I am also a corrective exercise specialist, a performance enhancement specialist. I was a spin instructor for a little bit, and I'm actually getting Pilates certified this summer, so I'm excited about that. But for me, it's not just about exercise. I'm not just encouraging you to move your body simply because I'm a personal trainer. It goes so much deeper than that exercise, to me, is about helping your body function the way it was designed to. It's about keeping you strong, steady, and capable. Not just today, but every day. I want you to be able to do the things you love, to feel confident in your body, and to move through life with resilience. It's also about supporting people through injuries, through aging, through busy seasons of life, and showing that you can still move in safe healing ways that build strength and restore confidence. And if you've had a hard relationship with exercise in the past, maybe it felt like punishment or maybe you've never really enjoyed it, I want to invite you to see it through a new lens. Movement can be joyful, it can be empowering, and it can meet you exactly where you are. It is so much more than a workout. It's about creating a life where you feel strong, supported, and at home in your body. After working with hundreds of clients over the years, I've seen that not everyone was raised in an active environment, and many people simply haven't found the type of movement that feels best to them. Maybe they've tried workouts but didn't enjoy them, or they've felt discouraged or unsure of where to start. If that's you, I just want to encourage you to try something new. Maybe that is pulling up a 10 minute YouTube workout and doing it in the comfort of your home. If you don't enjoy it, you can always try something else the next day or just go for a walk. Seriously, walking is the most underrated form of exercise. Plus being outside even just for a few minutes often makes me feel instantly happier and less stressed. And I swear my very best ideas almost always come to me while I am on a walk. So I think they're magical, but there's actually research to back this up as well. Dr. James d Nicolo Antonio, who is a cardiovascular research scientist and doctor of pharmacy, shared that every 1000 steps you walk above 4,000 per day reduces your risk of dying early by 15%. Walking between 6,000 and 13,000 steps per day cuts that risk in half. So those are powerful numbers. Walking more literally helps you live longer. And here's another truth we often forget. Sitting is now the new smoking. The more we sit, the more we end up sitting. A body at rest stays at rest. But the opposite is true too. A body in motion stays in motion. So the more we can get up, stretch, walk, and move throughout the day, the more momentum you'll create. Now, let's talk about why all this movement matters. Exercise is not just about how we look, it's about how we feel. Honestly, there are limitless benefits. Of exercise, but here are some big ones for physical health. You'll be stronger and more mobile. You'll improve your cardiovascular health. You'll support healthy blood sugar levels. You'll improve bone density, which can help to prevent osteoporosis. You'll increase energy and improve your sleep. You will assist your digestion and regular bowel movements. If you are constipated, you need to move your body more and you can reduce chronic pain for mental and emotional health. Exercise will release endorphins, which will boost our mood, reduce feelings of stress, overwhelm, depression and anxiety. You will improve memory and focus, and you'll boost your self esteem and self confidence. As far as long-term health goes, movement will help to prevent diseases from developing, reduce inflammation, support better posture, keep you more independent for longer as you age, and can help to reduce your weight, which weight carried around the abdomen and stomach, which is closest to our vital organs, is some of the most dangerous weight. So think about this. The stronger you are now, the more likely you'll be able to get out of bed, get off the toilet, get out of a car easily as you age. It's about preserving independence and quality of life and with cardio exercise that keeps our heart healthy and strong for the long haul. And I want you to remember that there is no right way to exercise. You don't have to run marathons or spend hours in the gym. The key is to find what you love because that is what you will stick with. So here are just a few options. Again, there are so many. Strength training, kickboxing, Zumba, dance, jazzer size, martial arts, biking, swimming, yoga, Pilates bar, running, walking, and rock climbing. And like I was saying just last week, 10 minutes of movement really does make a difference. Your workouts don't need to be 30 minutes, 45 minutes or 60 minutes long to count. If all you have is 10 minutes, use that time wisely. When it comes to our health, consistency is key. So even if you only have 10 minutes, a few times a week and you choose to move your body during that time, you will begin to notice changes, especially in your energy, your mood, your strength, and your mindset. You get the idea, just do what feels good to you and your body and your mind. That's what matters most. And if strength training does interest you, let me just say this, you do not need any equipment to get started. You can use your very own body weight, and the greatest part is that your body comes with you everywhere you go. So if that was one of your excuses, I just provided you with a loophole. You can literally start today, right now, wherever you are in your living room, in a hotel room, or even outside at a park, and to maybe help get you started. I put together a body weight workout just for you, so there really are no excuses. So I have a link in the show notes that provides you with a full body body weight workout. So you do not need any dumbbells, any bands, anything to get started. Just a little bit of space and you could get started today. And finally. Even if you don't have time for a full workout, you can still build more movement into your day. You could park farther away when you are parking at the store or your job, you can take the stairs instead of the elevator. I would highly suggest taking breaks throughout your workday if you are seated at a desk. Even just if you walk down the hall to the bathroom or set a timer for a certain amount of time, you know, maybe the last five minutes of every hour get up and go walk around. You could garden or just do chores around the house. You know, vacuuming, putting laundry away. All those things get you moving. You could go to the park with your kids or grandkids. You could have a dance party, put on some of your favorite music and dance for five minutes. Even while you are cooking, you could get some movement in, even when you are stirring a pot on the stove, you can kind of sway your hips back and forth that propels the stirring of your food. There are so many options, and if you do go to the park or you go on a walk, there are usually areas where you could do, some step ups on a bench, or if you're at a playground you could do some elevated pushups, some mountain climbers, tricep, dips. There's so many things that can be done. And seriously, every little bit counts. And while we are talking about movement and workouts, we cannot forget this. Sweating is one of our body's natural detox pathways. There are only three main ways our bodies can eliminate waste and toxins, and that is by urinating, pooping, and sweating. That's it. So sweating regularly, whether through exercise, movement or even something like a sauna actually supports our body's natural detoxification process. It is not just about cooling us down or burning calories. Sweating is a way our body helps clear out what we no longer need. So it is absolutely something that should be done regularly. So to wrap this up, movement is not punishment. It's actually a gift to our bodies, our brains, and our spirit. I totally understand if you are not at a point in your life right now where you are moving. I have been there too. After I had my twin boys, I did not exercise regularly for a year and a half. After that, I was so exhausted. And yes, working out would have given me more energy, but my priorities were just elsewhere at that time. So I totally understand. But I promise if you keep trying different forms of movement, you will find something that you enjoy and something that lights you up. Where you might even look forward to it. It is a beautiful thing when that happens, so find what feels good, move in a way that's joyful, and trust that the small choices you make every day really do add up. Just how eating food is nourishing to our bodies. Movement is nourishing to our bodies as well. So don't forget about that free body weight workout to get you started. The link is in the show notes and thank you so much for tuning in today. I hope this has maybe helped you to see movement differently. You know, it doesn't need to be exercise, it's just about moving our bodies. If this inspired you to move your body or try something new, I would love to hear about it. You can tag me on Instagram at nourished living underscore, and until next time, take care of yourself and keep that body in motion. Thanks for hanging out with me today and tuning into the Nourished Living Podcast. I hope you enjoyed today's episode and found something you can start implementing right away to kickstart your nourished transformation. If you loved this episode, don't forget to subscribe, leave a review, or share it with someone who could benefit from these insights. You can also connect with me over on Instagram at Nourished Living for more resources and support. Until next time, stay nourished.