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Less Stress In Life
Welcome to Less Stress in Life, the podcast where science, compassion, and practical strategies come together to help you live well—even when life doesn't go according to plan.
Hosted by registered nurse and board-certified reflexologist Deb Timmerman and physical therapist Lindsay Vertalka, our conversations explore the connection between stress, pain, the nervous system, and overall well-being. Together, we share evidence-informed insights, real-life experiences, and simple tools that can help you better understand your body and support your health.
Whether you're living with chronic pain or illness, caring for someone who is, or simply looking for practical ways to reduce stress and improve your quality of life, you'll find encouragement, education, and hope here.
Because living well isn't about having a perfect body. It's about learning to work with the one you have.
Less Stress In Life
Movement and Exercise for Brain Function and Physical Health
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What if movement didn’t have to mean hitting the gym? In this episode of the Empowered Wellness Series, we explore how simple, joyful movement—like walking, gardening, or even grocery shopping—can boost your mood, protect your brain, and support your health at any age. Physical therapist Lindsay Vertalka breaks down the difference between movement and exercise, and why both are essential for feeling your best.
🎧 Tune in for practical tips and real-life stories that just might get you moving!
Follow Us:
Website: LessStressinLife.com/podcast/
Stay tuned for more conversations to empower you to live well, manage stress, and build a thriving, healthy life!
Episode Summary:
In this energizing episode of the Empowered Wellness Series, Deb, Lindsay, and Susie unpack the difference between movement and exercise, explore how each supports healing, and why staying active is about feeling good, not hitting the gym.
Lindsay Vertalka, a physical therapist, leads the discussion, sharing insights on how movement nourishes both body and brain, enhancing strength, digestion, cognitive function, mood, and even longevity. Whether you're gardening, walking at Meijer, or trying Tai Chi, intentional movement matters.
You'll also hear real-life stories, surprising research on sedentary habits, and simple ways to bring joyful motion back into your daily routine, at any age or ability level.
Key Takeaways:
- Movement vs. Exercise:
Movement is daily life activity (like chores or gardening); exercise is structured and goal-based. Both support well-being. - Sitting is the New Smoking:
Americans sit an average of 11 hours a day. Sedentary habits are linked to obesity, chronic illness, and even reduced life expectancy. - Mental Health Benefits:
Exercise releases endorphins, improves mood, lowers anxiety, and helps reduce the risk of dementia by increasing blood flow to the brain. - Digestive Support:
Movement keeps the digestive tract active, vital for preventing issues like chronic constipation. - It's Never Too Late (or Too Early):
From stroke rehab to senior fitness to kids in wheelchairs, everyone benefits from intentional movement. - Build a Habit That Sticks:
Start small. Schedule it. Make it fun. Find an accountability partner. Pick activities you enjoy and adjust to fit your lifestyle.
Try This:
- Schedule a daily “movement snack” (5–10 minutes of light activity)
- Pair walking with something fun: a podcast, music, or a mindful pause
- Set a timer to break up long sitting sessions
- Visit a senior center or wellness class to explore group options
Quote of the Episode:
"Movement is medicine. If you don’t use it, you lose it." – Lindsay Vertalka, MPT
