Woman and her dog walking in a park.

Move Naturally: Lessons from the Blue Zones for a Healthier Life

Written by: Mecene Research Team

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Published

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Time to read 10 min

Have you ever wondered what it takes to live a long, healthy life? The answer might lie in the Blue Zones—regions where people are known for their longevity and vibrant health. One of the key secrets to their remarkable lives is something we can all do: move naturally. Let's explore how natural movement can transform our lives.

A colorful world map.

What are Blue Zones?

Blue Zones are unique areas where people live significantly longer and healthier lives than the rest of the world. These regions include:


  • Okinawa, Japan: Known for the world’s longest-lived women. The diet is plant-based, featuring vegetables, tofu, and sweet potatoes. Practices like “hara hachi bu” (eating until 80% full) and strong social networks, called “moai,” contribute to longevity. The concept of 'blue zones eat' emphasizes stopping eating when the stomach is 80% full, inspired by Okinawan traditions, and highlights the timing of meals, with the smallest meal being eaten in the late afternoon or early evening.

  • Sardinia, Italy: This region is notable for its high number of male centenarians. Sardinians consume a diet rich in whole grains, legumes, vegetables, and goat’s milk. Physical activity, such as shepherding, and strong community bonds are vital factors.

  • Nicoya, Costa Rica: Known for high life expectancy. The diet is based on beans, corn, and squash. A strong sense of “plan de vida” (life purpose), regular physical activity, and tight-knit family ties contribute to their long lives.

  • Ikaria, Greece: Famous for low rates of chronic disease and many nonagenarians. The diet includes vegetables, legumes, fruits, whole grains, and olive oil, which are packed with disease-fighting nutrients. Daily physical activities and social gatherings foster a strong community.

  • Loma Linda, California, USA: Home to a large community of Seventh-day Adventists who live longer than the average American. Their lifestyle emphasizes a plant-based diet, regular exercise, and strong community involvement.

An Okinawan tending to her plants.

"Blue Zones are unique areas where people live significantly longer and healthier lives than the rest of the world."

Dan Buettner's Research

Dan Buettner, a National Geographic explorer, identified these regions and their common lifestyle traits. His research highlighted nine key principles, known as the “Power 9,” which include moving naturally, having a sense of purpose, managing stress, eating a plant-based diet, and maintaining strong social connections.


The average person lives longer in Blue Zones due to the influence of lifestyle and environment.


The Blue Zones Project aims to bring these principles to communities worldwide to enhance health and longevity. The world's longest-lived people share common lifestyle practices such as moving naturally, downshifting stress, and prioritizing social connections and community.

The Concept of Moving Naturally


In Blue Zones, people don’t pump iron, run marathons, or join gyms. Instead, they integrate physical activity into their daily routines. Moving naturally means being active as part of your everyday life. Here are some common ways people in Blue Zones stay active:


  • Gardening: Tending to plants, pulling weeds, and digging in the soil are great ways to keep your body moving. Plus, you get fresh fruits and vegetables!

  • House Cleaning: Sweeping, mopping, and dusting can raise your heart rate. These chores help you stay active while keeping your home clean.

  • Walking to a Friend’s House: People in Blue Zones often walk to visit friends instead of driving. This provides exercise and time to socialize and enjoy the outdoors.


These activities do more than help people lose weight. They also support healthy behaviors that contribute to a longer, healthier life. When you move naturally, you’re constantly nudging your body to stay active. Additionally, following a 'plant slant' diet, which is 95% plant-based, supports natural movement and overall well-being.

Sardinian shepherds walking with their flocks in hilly terrain.

Benefits of Natural Movement

Natural movement is not only easy to do but also has many benefits for both your body and mind. Let's look at how moving naturally can improve your health.

Physical Health

Natural movement has numerous physical health benefits. Here are some of the key ways it helps your body:


  • Cardiovascular Health: Regular physical activity helps keep your heart and blood vessels healthy. This can lower your risk of heart disease and other related problems.

  • Muscle Strength: Gardening, cleaning, and walking help build and maintain strong muscles, which are important for staying active and independent as you age.

  • Flexibility: Moving naturally throughout the day helps keep your joints flexible. This can prevent stiffness and make it easier to move around.


Regular physical activity can reduce the risk of major age-related diseases. For example, it can help prevent cardiovascular disease, which affects the heart and blood vessels.

A group of people walking briskly in a park.

Mental Health

Natural movement also has excellent benefits for your mental health. Here are some of the ways it helps your mind:


  • Reduces Stress: Physical activity is a great way to relieve stress. When you move, your body releases endorphins, making you feel happier and more relaxed.

  • Improves Mood: Regular movement can help improve your mood and reduce feelings of anxiety and depression. It can also boost your self-esteem and make you feel more confident.

  • Supports Overall Well-Being: Moving naturally throughout the day helps you feel better overall. It can increase your energy levels and help you sleep better at night.


Taking a few moments each day for stress relief, such as remembering your ancestors, can also contribute to better mental health.


The Danish Twin Study found that mental health is a significant factor in how long people live. This study showed that staying active and keeping a positive mental state can help you live a longer, healthier life. Regular movement is a crucial part of maintaining good mental health.

How to Incorporate Natural Movement into Daily Life

Integrating natural movement into your daily routine can improve your health and well-being. Here are some simple ways to incorporate more physical activity into your life at home, at work, and through social activities.

At Home

Simple changes can make your home routines more active. Try:


  • Gardening: Provides physical exercise and fresh produce.

  • House and yard work: Activities like vacuuming, sweeping, and raking involve various muscle groups.

  • Small DIY projects: Engage in painting, fixing things, or building furniture.


Involving aging parents in these activities can also be beneficial for their physical and mental well-being.

At Work


Integrating movement into your workday is easier than you think. Consider:


  • Using a standing desk: Helps reduce sitting time and improve posture.

  • Walking meetings: Combine business with physical activity.

  • Taking the stairs: An easy way to add more movement to your day.


Social Activities


Social activities are a great way to incorporate movement. Engage in:


  • Walking with friends: Catch up while getting exercise.

  • Dancing: A fun, full-body workout.

  • Joining community groups: Participate in clubs or teams focused on active pastimes.


Additionally, being part of a faith-based community can provide strong social relationships and support, contributing to a longer and healthier life.

Woman using a standing desk at work.

Real-Life Success Stories

Let's look at some real-life success stories of people who have benefited from moving naturally. These examples come from Blue Zones residents and others who have adopted similar practices.

Blue Zones Residents: The World's Longest Lived People

People living in Blue Zones naturally incorporate movement into their daily lives. Here are a couple of inspiring examples:


  • Okinawa, Japan: In Okinawa, people practice something called “moai.” This is a form of gardening where friends come together to plant and care for their gardens. This not only keeps them physically active but also strengthens their social bonds. Spending time outdoors and working with plants provides a sense of purpose and joy, contributing to their long, healthy lives. Additionally, they follow the practice of eating the smallest meal in the early evening as part of the 80% rule, based on the Okinawan mantra 'Hara hachi bu,' to stop eating when the stomach is 80% full.

  • Sardinia, Italy: In Sardinia, many older men work as shepherds. They walk long distances every day to tend to their sheep, keeping them fit and strong. The physical exertion of walking up and down the hilly terrain helps maintain their cardiovascular health and muscle strength. Additionally, the close-knit community life in Sardinia supports their mental well-being.

Adopted Blue Zones Lifestyle Practices

People outside Blue Zones have also seen significant health improvements by adopting these natural movement practices. Here are some examples:


  • John from New York: John read about the benefits of natural movement and decided to make some changes. He started walking to work instead of driving and spent his weekends gardening. Over time, John noticed he had more energy, lost weight, and felt happier. His daily walks helped reduce his stress, and gardening gave him a new hobby that he enjoyed.

  • Maria from London: Maria used to have a very sedentary lifestyle, spending most of her day sitting at a desk. After learning about Blue Zones, she integrated more movement into her life. She started using a standing desk, taking short walks during lunch breaks, and dancing with friends in the evenings. These changes helped Maria improve her physical fitness and mental health. She felt less stressed, more focused at work, and overall more positive.

Overcoming Barriers to Natural Movement

It can be tough to stay active, especially with all the challenges we face in our daily lives. Let's look at some common barriers to natural movement and how we can overcome them. Many people struggle to stay active due to:


  • Busy Schedules: Our days are often packed with work, school, and other responsibilities, leaving little time for exercise.

  • Sedentary Jobs: Many jobs require long hours of sitting, whether at a desk, in meetings, or front of a computer.

  • Urban Living: Living in a city can mean limited access to parks or safe outdoor spaces for walking and other activities.

Solutions to Support Healthy Behaviors

Even with these obstacles, there are ways to incorporate more movement into your day. Here are some solutions:


  • Schedule Regular Breaks for Movement: Set reminders on your phone or computer to stand up, stretch, or take a short walk every hour. These little breaks can reduce the adverse effects of sitting for long periods.

  • Create a Movement-Friendly Environment: Make your space more conducive to movement. Use a standing desk and arrange your workspace to encourage standing and walking if possible. For example, place frequently used items just out of reach so you have to get up to grab them.

  • Prioritize Physical Activity: Find small, manageable ways to stay active every day. You could take the stairs instead of the elevator, park farther away from your destination, or walk or bike to nearby places instead of driving.


Even small changes can lead to significant health benefits over time. Making movement a part of your daily routine can improve your physical and mental health, reduce the risk of chronic diseases, and increase your overall well-being.

A family engaged in DIY projects.

Conclusion: Practice Natural Movement for a Healthier Life

Moving naturally is a simple yet powerful way to enhance your health and longevity. Incorporating natural movement into your daily routines can support healthy behaviors, reduce chronic disease risk, and improve overall well-being.


The world's longest-lived people do not pump iron but move naturally in their daily lives. Start today and take small steps towards a healthier, longer life inspired by the world’s longest-lived people.

Frequently Asked Questions

What does "move naturally" mean in Blue Zones?

" Move naturally" refers to integrating physical activity into daily routines, such as gardening, house cleaning, and walking, instead of going to the gym or running marathons.

How do Blue Zones residents stay active without going to the gym?

Residents stay active by incorporating physical activities into their daily lives, like walking to a friend's house, gardening, and doing manual chores.

What are the benefits of natural movement?

Natural movement helps maintain cardiovascular health, muscle strength, flexibility, and mental well-being and reduces the risk of chronic diseases such as cardiovascular disease and chronic inflammation.

How can I incorporate natural movement into my busy schedule?

You can integrate natural movement by scheduling regular breaks to stand, stretch, or walk, using a standing desk, and choosing stairs over elevators.

Can people outside Blue Zones benefit from natural movement practices?

People who adopt natural movement practices experience better physical and mental health, leading to longer, healthier lives.

REFERENCES

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  2. Dasso N. A. (2019). How is exercise different from physical activity? A concept analysis. Nursing forum, 54(1), 45–52. https://doi.org/10.1111/nuf.12296

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  4. Panagiotakos, Demosthenes B., Chrysohoou, Christina, Siasos, Gerasimos, Zisimos, Konstantinos, Skoumas, John, Pitsavos, Christos, Stefanadis, Christodoulos, Sociodemographic and Lifestyle Statistics of Oldest Old People (>80 Years) Living in Ikaria Island: The Ikaria Study, Cardiology Research and Practice, 2011, 679187, 7 pages, 2011. https://onlinelibrary.wiley.com/doi/10.4061/2011/679187

  5. Michel Poulain & Anne Herm & Gianni Pes, 2013. "The Blue Zones: areas of exceptional longevity around the world," Vienna Yearbook of Population Research, Vienna Institute of Demography (VID) of the Austrian Academy of Sciences in Vienna, vol. 11(1), pages 87-108. https://ideas.repec.org/a/vid/yearbk/v11y2013i1p87-108.html

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Medically Reviewed By

Dr. James Pendleton

Dr. James Pendleton is a primary care physician specializing in a naturopathic approach to family medicine. He has nurtured a family practice in Seattle, directed a VIP medical center in Abu Dhabi, published several books and scientific articles, and designed innovative nutritional supplements for manufacturers worldwide.