Staying Active Through Low-Level Physical Activity

Maintaining a level of fitness is vital to your overall health and wellness, but that doesn’t mean you need to be stopping by the gym each and every day. Low level fitness and activity can work to keep your body strong and mobile, without risk of injury or overexertion.

I exercise because I really enjoy it. However, I stay fit because I engage in low level physical activity all day long, meaning I avoid long periods of sitting, standing or otherwise being passive. Staying active and moving for 2-3 minutes regularly helps avoid the harmful effects of inactivity. I’ve also kept my weight right. Metabolism does slow down as we age, so staying a weekend warrior is better than nothing. Other than moving around regularly during my work days (I make sure I get moving after 50 minutes of inactivity), I take easier exercise days once or twice a week, I get medium intensity level activity at least two to three times during the week, and I strive to get sufficient amounts of sleep about at least 5-6 nights a week. This allows me to boost my activity on the weekend, hence my personal definition of a weekend warrior

Another tip to help maintain ‘age related metabolism slowing’ is to confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime. I also have a lot of patients that are losing weight effortlessly by practicing intermittent fasting. They are not eating for a window of approximately 16 hours. You can have dinner at least 3 hours before bed, for example 7 PM on Sunday night. Then you don’t eat anything (you can drink water or have coffee in the morning) until approximately noon on Monday.

An important part of my routine is applying PHYTO-ZOL serum to any potential sore spots on my body prior to my physical activity so I don’t experience post-exercise soreness or discomfort. With PHYTO-ZOL’s ability to penetrate the skin barrier the product has the ability to deliver the active ingredient directly to the muscle.

I hope this helps boost your metabolism and reach your goals. For questions email me at

Jeffrey Tucker, DC, DACRB

Dr. Tucker’s interest in putting together the arts and science of Pilates, yoga, stretching, medicine balls, stability balls, rubber tubing, balance training, chi gong, weight training, cardio training, endurance training, diet, chiropractic, performance enhancement, muscle and massage therapy, has been evolving for more than 20 years. He completed Chiropractic training at Los Angeles College of Chiropractic and has a postgraduate Diplomate degree in Rehabilitation and is certified in chiropractic spinal trauma.


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