What if the greatest threat to your independence, your brain Health, and even your lifespan isn’t Aging itself—but the hours you spend sitting each day? In this powerful episode, Dr. Gillian Lockitch explores a transformative approach to health with Dr. James Walter: the concept of “Move More Moments.” Drawing from his expertise in cardiovascular Exercise physiology, Dr. Walter challenges the traditional focus on structured exercise programs. Instead, he introduces a more accessible strategy—re-engineering your day to reduce sedentary time and integrate movement into everyday life. This conversation highlights how even small, frequent bouts of movement can improve cardiovascular health, regulate blood sugar, reduce disease risk, and restore vitality. Dr. James Walter is the founder and president of the Institute for the Preservation of Health. He holds a PhD in cardiovascular exercise physiology and has spent decades developing preventive and rehabilitative cardiology programs. Driven by the early loss of his father to Heart Disease, Dr. Walter has dedicated his career to helping individuals take control of their health through practical Lifestyle strategies.

Episode Timeline

00:00 — Movement as the key to independence 02:50 — Dr. Walter’s personal journey 06:30 — The problem with exercise guidelines 09:20 — A personal story of lost mobility 12:40 — Rethinking exercise 13:30 — What are Move More Moments 16:40 — Everyday movement examples 18:20 — Walking instead of sitting 20:30 — Science of small movements 23:10 — Steps and longevity 26:50 — Changing mindset and environment 28:00 — Genetics vs lifestyle 31:15 — Nutrition and prevention 34:10 — Key takeaway: move more

Call to Action

Find “Growing Older Living Younger: The Science of Aging Gracfully and the Art of Retiring Comfortably” at www.gillianlockitch.com (North America) or on Kindle

Download : Ten Tips to Build A Better Body 2026.

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Connect with Dr. Gillian Lockitch at https://www.askdrgill.com/ or email: [email protected] to schedule a one-on-one phone or video call.

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Dr. Gillian Lockitch Dr. Gillian Lockitch

Dr. Gillian Lockitch is an international speaker, author of Growing Older, Living Younger: The Science of Aging Gracefully and The Art of Retiring Comfortably, and host of the Growing Older, Living Younger Podcast. As a dual-certified Specialist in Paediatrics and Medical Biochemistry and Professor at the University of British Columbia, her professional career was rooted in science. During her rehabilitation from life-saving emergency spinal surgery, her passion to be able to dance again led her to explore the intersection of medical and epigenetic science with non-Western healing traditions, to understand how to change aging at the cellular level. Within the Growing Older, Living Younger Project, the Change Your Aging Masterplan cycle is a year-long 3 part coaching program to preserve mind and brain, build your best body, and to survive and thrive in your environment. At 70 Dr. Lockitch became a first time entrepreneur, building a global online business with the premiere wellness and beauty company, to help others extend their healthspan, stay vibrant, active, and independent as they age. Now retired from medical practice, Dr. Lockitch is an empathetic coach and mentor but does not diagnose, treat or prescribe for medical diseases.