Articles
Small things that make a difference
Short reads on sleep, movement, nutrition and focus. Research translated into things you can do today.
Hang from a bar – the test that says more than you'd think
Grip strength tracks how long people live – more closely than blood pressure in some studies. Here's what the research shows, why the link exists, and how to test and train it.
3 min
Fitness age – the number that beats your birthday
Your fitness age is the age at which your oxygen uptake would be average. Here's the research behind the number, what it actually predicts – and what it doesn't.
3 min
The thirty-second test that says something about your health
Sit down on the floor and get back up. The research behind the sitting-rising test is real – but the viral cross-legged version isn't what the study measured. Here's what it actually shows.
3 min
Afternoon coffee – what it really does to your sleep
Caffeine stays in your body longer than most people think. Here's what the research says about that afternoon cup – and one simple rule for better sleep.
3 min
A short walk after eating does more than you think
A few minutes of walking after a meal evens out your blood sugar and keeps you sharper in the afternoon. Here's the research – and how to make it stick.
3 min
Your phone in bed – what the light does to your sleep
Scrolling in bed feels like winding down. But the light from the screen tells your brain something else. Here's what the research shows – and one simple swap that makes a difference.
3 min
Same bedtime every day – it matters more than sleep length
We talk a lot about how many hours we sleep. But a large population study points to something else – sleeping at the same times every day, weekends included, may matter more.
3 min
A cool bedroom – why temperature matters for your sleep
Your body needs to cool down to fall asleep and sleep deeply. A warm bedroom gets in the way. Here's what the research shows – and how to bring the heat down without any fuss.
3 min
The power nap – why short beats long
A nap can rescue your afternoon – or leave you groggier than before. The difference is the length. Here's what the research shows and how to nap the right way.
3 min
A glass of wine at night – what it does to your sleep
Alcohol makes you sleepy, which is why many people think it helps them sleep. The second half of the night says otherwise. Here's what the research shows.
3 min
How many steps a day do you actually need?
Ten thousand steps is a number everyone knows – but it didn't come from research. Here's what a large study actually shows about steps and health, and where the bar should sit for you.
3 min
Strength training twice a week – why it's enough
Strength is the most underrated part of your health. A large meta-analysis shows that a moderate weekly dose gives the biggest benefit – and that more doesn't give more. Here's how to start.
3 min
Exercise snacks – short bursts that make a difference
Running for the bus, taking the stairs fast, carrying something heavy. One study shows that short intense bursts of everyday activity are linked to clearly lower mortality – even in people who never exercise.
3 min
Break up your sitting – it's the long stretches that count
It's not just how much you sit that matters, but how long you sit without getting up. One study shows why the breaks make a difference – and how to build them into your day.
3 min
Exercise and mood – what the research really shows
Physical activity reduces symptoms of low mood and anxiety, according to a large research overview. Every kind of movement helps, and short sessions work as well as long ones. Here's how to get going when the energy isn't there.
4 min
Fiber – the most boring and most important nutrition tip
Fiber sounds like something from an old crispbread ad. Yet it's one of the nutrition tips with the strongest research behind it – and one most people fall short on every day.
3 min
Why you eat more when the food is ultra-processed
It's not about willpower. In a controlled study, people ate more and gained weight on ultra-processed food – even though the nutrients were matched. Here's why, and what you can do about it.
3 min
Spread your protein across the day, not just at dinner
Most people eat almost all their protein in the evening. Your muscles would rather have it spread across the day. Here's why, and three easy ways to move protein into breakfast and lunch.
3 min
The Mediterranean diet is a pattern, not a rulebook
The most-studied diet in the world has no banned list and no calories to count. Here's what the big study actually showed – and why it's the pattern that counts, not the rules.
3 min
Your phone steals focus – even when you don't touch it
You don't have to check your phone for it to distract you. Just having it within sight takes up part of your thinking capacity. Here's the research – and the simple fix.
3 min
A walk among trees recharges your attention
Mentally drained after hours at a screen? A walk among trees restores your ability to focus – and it works even on grey days.
3 min
Five minutes of breathing that beats meditation
A simple breathing exercise – two inhales, one long exhale – improved mood and lowered stress more than mindfulness in one study. Here's how to do it, step by step.
3 min
Can't switch off? Write tomorrow down before bed
Lying awake going over everything you have to do tomorrow? One study shows a simple to-do list before lights out helps you fall asleep faster. Here's how.
3 min
Seeing people is health – not a luxury
Friends and family aren't something you fit in if there's time left over. Research shows relationships affect your health as much as classic risk factors – here's how to fit them into an ordinary week.
3 minWish you had this at work?
Companies run GoMotion for their whole team — health checks, plans and challenges together. Tell us where you work and we'll take it from there.