Sedentary Life to a Global Movement Revolution

Summary

Living Your Legacy — “Sedentary Life to a Global Movement Revolution”

Host: Rudy Mawer
Guest: Russell Rogers, Founder of MoveToday365 & ‘Today’ Book Series
Release Date: May 7, 2026

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Episode Overview

In this inspiring episode, Rudy Mawer sits down with Russell Rogers, the passionate founder of MoveToday365 and the 'Today' book series, to discuss the silent epidemic of sedentary living and social isolation. Russell shares his journey from fitness enthusiast to global movement advocate, offering practical advice for entrepreneurs, busy parents, and anyone struggling to fit movement into their hectic lives. They explore the profound impacts of daily activity on physical and mental health, the dangers of a “sitting epidemic,” and simple, actionable methods for making movement a joyful and integral part of family life. This conversation is rich with stories, lived experience, and practical wisdom for leaving a legacy of health and connection.

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Key Discussion Points & Insights

1. The Hidden Costs of a Sedentary Lifestyle

• Isolation + Sitting: Russell highlights the rise of both social isolation and physical inactivity, particularly in post-pandemic society.
• Mental Health Impact: Even fit people are not immune — referencing the tragic loss of a Dallas Cowboys athlete, Russell emphasizes that mental challenges can affect anyone, regardless of their outward health ([04:27]).

Quote:

“Sedentary lifestyle, including isolation. Those are two things in our society today that people really struggle with.”
— Russell Rogers [00:00]

2. The Basics Matter More Than You Think

• Foundational Habits: Rudy and Russell agree: the bedrocks of wellbeing are simple but powerful — sleep, nutritious food, and consistent movement.
• Neglected Essentials: Despite wide awareness, these basics often get skipped for shortcuts or “magic bullet” solutions ([01:56]).

Quote:

“You learn the most important thing is sleep, eating healthy, whole grain, you know, whole ingredient foods, and moving a lot.”
— Rudy Mawer [03:58]

3. Benefits of Daily Movement

• Improved Sleep and Productivity: Physical activity leads to better rest, sharper thinking, more energy, and overall health.
• Physical + Mental Resilience: Russell shares how even modest changes — like integrating walking or simple exercises at home — support emotional health and productivity ([07:27]).

Quote:

“The productivity that you’re going to receive as far as your work is going to increase. Your thinking capacity is going to improve just because you’re having that healthy balance.”
— Russell Rogers [06:43]

4. Overcoming Barriers—Making Movement Playful and Accessible

• No Excuses Needed: No gym? No problem. Russell works out with bands, a medicine ball, cheap weights, and occasionally a thrifted Peloton — even his garage is a gym ([11:12]).
• Family and Environmental Influence: Surroundings matter — both note how environments like Miami or California, filled with active people, boost personal motivation ([10:07]).
• Momentum Over Perfection: Waiting for the “perfect” setup is a trap—starting small is better than stalling. The secret is habit and consistency over intensity ([12:52]).

Quote:

“Either we’re gonna be a consistent sitter. Right. Or we’re going to be a consistent mover.”
— Russell Rogers [13:19]

5. Health Messaging for the Next Generation

• The ‘Today’ Books: Russell’s ‘Today’ children’s series is designed to inspire movement and connection in families, using simple activities — from building sandcastles to flying kites — to get kids and parents outside and unplugged ([15:45]).
• Why It Matters: Russell shares school experiences, lamenting that most kids eagerly look forward to more screen time, not outdoor play ([16:59]).

Quote:

"I ask these kids the questions, what, what are you looking forward to right after school? Oh, I can’t wait to go home, play video games or get on the iPad. ... The answer is you want to get outside and go play basketball or jump on the trampoline or play with your neighbors."
— Russell Rogers [16:59]

6. The Pitfall of Quick Fixes

• Overmedication vs. Movement: Both caution against reaching for pills (like Ozempic) or surgery as the first choice for health, advocating for embracing the “work” of exercise and its enduring rewards ([14:16]).

Quote:

“We’re overmedicated in the United States. ... We don’t want to feel the pain of going through movement and exercise.”
— Russell Rogers [14:16]

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Notable Quotes & Memorable Moments

• “I just really want to get into their hearts, their minds, their lives, as well as their family and influence them to get out and move.”
  — Russell Rogers [00:30]
• “I walk to the office and stuff. So I do, you know, between like 12 and 25,000 steps a day. ... the average person does like 3 or 4,000.”
  — Rudy Mawer [06:02]
• “You don’t have to do all 10, 12,000 steps in a given time. Right. Break it up and get out.”
  — Russell Rogers [06:43]
• “If you have a small office, you can do it in there. In your bedroom, you don’t have to have a garage. ... Don’t let that become an excuse of why you don’t work out.”
  — Russell Rogers [12:14]

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Timestamps for Key Segments

• Introduction to Sedentary Crisis: [00:00]–[01:54]
• Why Movement Is Fundamental: [01:56]–[04:27]
• Movement & Mental Health: [04:27]–[05:48]
• Dangers of Sitting, Modern Lifestyle: [05:48]–[06:43]
• Practical Advice for Office Workers/Entrepreneurs: [11:00]–[13:14]
• Breaking the Perfection Trap, Building Consistency: [12:30]–[13:54]
• Quick Fix Culture vs. Real Health: [14:16]–[15:45]
• Russell’s Books & Family Movement Mission: [15:45]–[17:36]
• How to Find Russell’s Work: [17:42]–[18:06]

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Resources & Where to Find Russell Rogers

• Books: ‘Today’ series, “Imagine If” — available on Amazon
• Website: movetoday365.com
• Instagram: @movetoday365
• Podcast: Dual Coast, live Tuesdays with Dan Skoka

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Final Takeaways

This episode is a powerful call to action:
Movement doesn’t require perfection—just intention, consistency, and creativity. Whether you’re building a business, raising a family, or just trying to get through the day, cultivating simple movement habits can dramatically improve your health, happiness, and productivity. And, as Russell’s mission underscores, prioritizing movement as a family gives the next generation the best shot at a thriving, connected life.

“Hopefully you were inspired to get out there and move more, and maybe listen to the next episode coming up while walking. Get those steps in.”
— Rudy Mawer [18:06]

Transcript

[Russell Rogers]

What is it that that people are really struggling with and what can really help them? Sedentary lifestyle, including isolation. Those are two things in our society today that people really struggle with. And one of the biggest things that can really help them is.

[Narrator]

Russell Rogers is a purpose driven, community focused entrepreneur and the founder of Move Today365 and the Today series. Drawing from his passion for wellness and family connection, he inspires families to unplug, get active and build stronger bonds through movement, storytelling and intentional living.

[Russell Rogers]

I just really want to get into their hearts, their minds, their lives, as well as their family and influence them to get out and move.

[Rudy]

Someone's listening. They're an entrepreneur. They're working all day. They are at their office desk. So how do they integrate this? You know, in between their zooms and

[Russell Rogers]

all their other stuff, really important things that people can do.

[Rudy]

It spans the globe like a super highest cold Internet.

[Podcast Host]

Elvis, Brandon, Today Apple is going to reinvent the phone. It's not over up until I win the living your legacy podcast. For those who live to leave a legacy that's extraordinary. The impossible has happened. Oh, that is sensational. Jordan, open Chicago with the lead. You said Paul is the fastest man on the planet. You can live your dream.

[Rudy]

Hello and welcome back to another podcast here at Legacy makers, Inside success Studios. Joining me today is Russell, and we're going to dive into how he helps thousands of people around the planet move more to be healthier, happier, and generally better in their life. As you've probably guessed, movement's a key part of our life and sadly, most of us don't move enough. So going to talk about that today. He's an author, a speaker, a podcast, just like me and excited to dive into this. So welcome to the show.

[Russell Rogers]

Thank you, Rudy. Appreciate it. Excited to be here.

[Rudy]

Yeah, for sure. So let's talk about it. It's like, kind of interesting because it's like we're talking about why you should breathe more or drink water. Right. Like, or move more. You know, it's like the most fundamental thing. But it's kind of like when I speak to people about sleep. Right. Everyone knows you should sleep, but people don't do it. And when you don't do it, there's a million health issues. Right. I've never had the. I'm fascinated by this topic, but I've never had this deep conversation about movement and how it's so integral. Right, Absolutely. So let's start there. Why? You know, movement isn't just a way to get from A to B. It's key part of life and health, right?

[Russell Rogers]

Yeah. Well, rest is a huge part of it.

[Rudy]

Yeah.

[Russell Rogers]

Getting quality sleep.

[Rudy]

Yeah.

[Russell Rogers]

We just had somebody, I do a podcast every Tuesday called Dual coast, and it's on health and wellness. And so my. My co host, Dan Skoka and I, we do it live. And it's all on basically bringing awareness, inspiring, motivating, educating people on health and wellness. And one of the guys who was just recently on there talked about sleep and the importance of it and the way to do that. He struggled with sleep for seven years where he was averaging about three hours of sleep a night. Well, you can't. You just can't function on three hours

[Rudy]

of sleep a night.

[Russell Rogers]

Right.

[Rudy]

So I just came back from la, I was telling you, and I went to the Stranger Things Carpet, the premiere for the new season, and it was so late, you know, by the time it was all done, and then I had to go to Laguna. I slept three hours and I normally sleep eight hours a night. Like, it's been a long time since I've slept three, four hours. And the next day I could barely function. I thought I was ill. I couldn't, like, string a sentence together. And it made me remember how important, you know, like, sleep is.

[Russell Rogers]

It's huge. Well, he went around and his name's Ryan Patrick, he's a fireman in Portland. And he went around and was really trying to discover ways in which he could function better and sleep better. And it basically came through breath work.

[Rudy]

Okay.

[Russell Rogers]

And so he took us through some breathing exercises that really just calm you down. And once he started implementing that in his life, he was able to sleep just like a normal human being. But this is something he practices well.

[Rudy]

It's funny because. So I was. My first business was fitness. I have a master's degree in sports science. And, you know, for 12, 10 years or so, I learned like the cutting edge science techniques. And by the end of it all, you learn the most important thing is sleep, eating healthy, whole grain, you know, whole ingredient foods, and moving a lot. Right. So let's talk about the movement side, which is what you do. Like, what does it mean by, like, you help people with movement and why that's so important for not just physical, but mental health as well.

[Russell Rogers]

You know, you probably heard in the. In the news just recently the Dallas Cowboy guy that took his own life. And, you know, he really was challenged with. And I call it challenges, right? Hurdles, where people deal with the mental part of it. And this is a fit guy. But there was something inside and this is a pro athlete, you know, and it happens all the time, but it happens in our world on a daily basis. And the thing about it is, like, when we dive into it, what is it that people are really struggling with and what can really help them? And one of the biggest things that can really help them is getting outside the vitamin D. What better place in Miami, right. Getting the vitamin T getting out. And I love the path right here on the coast. Right. I mean, over the last couple of days, just passing hundreds and hundreds of people that are walking and rollerblading and skateboarding and running and biking, you know, so there's all things. People miss that in their lives, and they become sedentary in their lives. And Covid didn't help that. In fact, it encouraged it. Right. And encouraged. What we're doing right now is just sitting, doing nothing. Right. And so that sedentary lifestyle, including isolation, those are two things in our society today that people really struggle with.

[Rudy]

Yeah, it's a bit of a. It's become a, like, you know, you had the obesity epidemic, and I've heard people say, now you've got the sitting epidemic.

[Russell Rogers]

Right, Totally. Yeah. So. So my, My whole goal is really to encourage people, you know, to get out, to move their bodies and not just themselves, but encourage their family, get their kids together. Right. And. And live. Live healthier lives.

[Rudy]

Yeah, I, you know, I have a very active lifestyle, and I, you know, I kind of built my life to walk a lot. Like, I don't drive. I quit driving a couple of years ago. So I walk to the office and stuff. So I do, you know, between like 12 and 25,000 steps a day. And 12's low for me. And it's funny, when I. People talk about it with me, you know, I realize the average person does like 3 or 4,000. Right. But when you think about it, it's like, you know, they wake up, go around the house a bit, drive to work, sit at a desk for eight hours, drive home, sit on the couch, watch TV.

[Russell Rogers]

I mean, you're. You're averaging, you know, anywhere from 12, 15 hours of sitting a day.

[Rudy]

Yeah, Right.

[Russell Rogers]

That's not healthy at all.

[Rudy]

And then you're lying for seven or eight.

[Russell Rogers]

Yeah. So when I talk to businesses and stuff and organizations, like, I encourage them get up and walk for 5, 10 minutes every couple of hours. You know, you don't have to do all 10, 12,000 steps in a given time. Right. Break it up and get out. And guess what? The productivity that you're going to receive as Far as your work is going to increase. Right. Your thinking capacity is going to improve just because you're having that healthy balance.

[Rudy]

Yeah. Well, let's talk more about that. What are the other benefits? So when you know, you people read your books or listen to your talks and podcasts and they implement this. Right. It kind of sounds small, but it's like, what are the health benefits people are seeing when you're just. They're following what you're teaching and they're getting out more, getting more active.

[Russell Rogers]

Yeah. So sleeping is one of those things. Right. Which is rest is huge for what we need to have to be productive in our life. Right. Productivity, thinking. Your thinking is just more clear in your life. Right. We need hard exercise. We need to get the rate up. Right. These are things we've got to drink plenty of water. A lot of people don't drink enough water every day. And of course, we've got to have a healthy balance of nutrition in our life and not bloat ourselves with food and not eating these enormous amounts of foods throughout the day. But I kind of moved to more of a grazing thing about 10 years ago where I just kind of graze throughout the day and never really eat that one big meal to where I feel like when you eat a heavy lunch, what is the first thing you want to do? You want to sleep. Right. So it's better if you just graze because you never feel that full feeling. And so these are things that I'm really trying to encourage people. And then, you know, like in the Northwest, things have already changed weather wise. So what can we do creatively to think of different ways that we can do? Just walking up and down the stairs inside your house. Right. Taking steps in place, jump roping, things that you can do. Push ups, sit ups.

[Rudy]

Right.

[Russell Rogers]

But heart rate is really important. We've got to get the blood flowing in our bodies.

[Rudy]

Yeah. I guess I forget I'm lucky being in Miami because you can walk here around. But yeah, I guess it gets even worse. Christmas time, winter time. And I know that, you know, especially in Europe and places, there's like higher depression and suicides and stuff because of sunlight exposure.

[Russell Rogers]

Yes.

[Rudy]

So I imagine that all increases it winter times too, right?

[Russell Rogers]

That's right.

[Rudy]

Short days, people are out less. And obviously there's a big link to exercise and endorphin release and all those feel good hormones that a lot of people eventually never get right.

[Russell Rogers]

That's right.

[Rudy]

Getting.

[Russell Rogers]

They do. Yeah. I have, I have friends that, that go and kind of get that depression Every winter. And my buddy lives in Minnesota, and he's like, we're getting ready to go into seven. Seven. No, seven hours of sun. Right? That's it. Seven hours of sunlight. Like, max. It's like, oh, my gosh.

[Rudy]

From the uk, it was about the same. I mean. Yeah. In the winters. Yeah. It was like dark at 4pm, you know.

[Russell Rogers]

Yeah. So, you know, that's not. You know, of course, many, many people do it and raise that way, and they don't know any different or they just don't move because the roots are there, Whatever. Right. So you just kind of get acclimated and deal with it the best way that you can. But me being from California, you here in Miami, we get a lot more sun, a lot more moderate temperatures. You're obviously a lot warmer. So you can do these kinds of activities, and it helps. Like, you know, I was. I was telling somebody yesterday, it's like, you get out there and everybody has a glow about them here in Miami.

[Rudy]

Right.

[Russell Rogers]

Because there's no way. You cannot sweat.

[Rudy]

Yeah, yeah, yeah. And that's why I live here. Like, I'm, you know, I always teach your environment is a big part of your happiness and success in life. And, you know, I chose this environment and I live. Right. I actually live on the road you're talking about Ocean Drive, because I walk out my front door and it's like you're surrounded by activity and movement, and it makes you. You know, I'm a triathlete, and even on the days when I don't want to go for a run or I'm tired and fatigued, you get out there and everyone else is. It's like, okay, I'll maybe do a little bit, you know, and then you get into it. So I think just. Yeah. Putting yourself in those environments and like you said, little tactics. So let's talk about that. If someone's listening, they're an entrepreneur. They're working all day. They are at their office desk. And a lot of people, you know, I have a big office, so I'm lucky. But most entrepreneurs in the startup phase, they work from home.

[Russell Rogers]

Yes.

[Rudy]

They can't afford offices and teams, so they're just sat in their house all day. Right. They don't even leave the house now.

[Russell Rogers]

Yeah.

[Rudy]

So how do they integrate this, you know, in between their zooms and all their other stuff?

[Russell Rogers]

Yeah. So I don't have a gym membership.

[Rudy]

Yeah.

[Russell Rogers]

I have a garage. And so I opened the garage door, I'm looking at the ocean, and I just have bands. I have A medicine ball, got a couple of dumbbells, you know, 30 pounds. So the investment is minute. Right. And then my buddy was moving to New York, he was getting rid of a peloton. So I bought that on the cheap. So those are things that. And you don't need that. But I was finding that walking is really good, it's really healthy. But I really needed more of that heart rate. I do play beach volleyball and I play smash ball on the sand, so I do get heart rate on that. But I needed something that really upped that heart rate. More of the pelvis on really helps. But the bands you don't have. What I'm telling people is you don't have to have a gym membership to exercise. Right. Just walk out the front door is number one. But you can just do small things of jump rope, push ups, sit ups, running in place, medicine ball. You know, there's so many things you can do. You could just do some small hand weights to just. You don't need to bulk up. You just need to be, you know, feel your strength.

[Rudy]

Right.

[Russell Rogers]

So those are really important things that people can do. You can do that in your living room. If you have a small office, you can do it in there. In your bedroom, you don't have to have a garage. But I'm saying is you can adapt to the situation of which you live. Don't let that become an excuse of why you don't work out.

[Rudy]

Yeah, I think it's a great point. Like, you know, if you're listening, you might not have the perfect setup. Right, Right. And I mean, a lot of us are guilty, especially as entrepreneurs, is like if. And I used to be like this. If I can't create the perfect setup, I just don't do it. Right. And I've learned over time as I got more and more disciplined and mature and like, something's always better than nothing, right?

[Russell Rogers]

Absolutely.

[Rudy]

You know, even sometimes when I in business, I start a new department or, or side project, and it might not be perfect to start, but I've learned the power of momentum. So even if they just get a few bands and create, you know, 20 minutes a day of that habit, then it can really compound into success. Even if it's not the best workout, arguably it's more important to create the habit.

[Russell Rogers]

That's right.

[Rudy]

And then maybe one day they do join the gym. Cause now they're into it and they've created that habit and all those things.

[Russell Rogers]

Yeah. Really the most important thing is consistency. Right. And either we're gonna be A consistent sitter. Right. Or we're going to be a consistent mover.

[Rudy]

Yeah, right.

[Russell Rogers]

And that's, that's what I'm really trying to do is to create people to create those good habits that they can have. And there was a. I forget who it was, but there was a bodybuilder back in the. In the day that didn't lift weights. He just did resistance by using his hands against one another and build strength that way. And, you know, when you think about. You remember that old little grip thing? Yeah, I did. Right. Great for the hands. Right. A little cheap thing, but, you know, helps with your grip so.

[Rudy]

Well, I think. Yeah. And it's like I opened up here. It's. You often ignore the basics. Like there's so much power from. Everyone wants the new weight loss drug or whatever.

[Russell Rogers]

Right, right.

[Rudy]

There's so much power from drinking lots of water, sleeping really well and walking or moving a lot every day. And it's. You know, those three things can have such a profound impact on your health way beyond anything else you can be doing. So. So I love that.

[Russell Rogers]

Well, you know, the thing about it is, is like, you know, we're over medicated in the United States. We are over medicated. And the first thing that we do is we want to look and find what is out there. Ozempic. Right. Just as one example, like, okay, let's get on that. To help ourselves. We're afraid to feel pain.

[Rudy]

Right.

[Russell Rogers]

We don't want to feel the pain of going through movement and exercise.

[Rudy]

Well, people, yeah, they don't want to put in the work.

[Russell Rogers]

They don't.

[Rudy]

A lot of people want that easy way out. You know, it's the same in the element.

[Russell Rogers]

Get the surgery. Right. And so it's just like we have to do the work. And when about. Was it 2022, when I was inspired to start writing and I didn't know that I was going to write books, I was just journaling really. But I was really inspired and I wrote the word move and if you remember the. The show, the Biggest Loser. Yeah, yeah. Right. So I love that show and love to see these people who were obese. Right. And then they would just go on these huge Banj workouts. Right. And there was a lot of, you know, negativity towards that. But. But I was inspired by it. But. But when I, when I was thinking about writing these books and I was journaling, I was like, I thought about those times and I actually wrote it in my journal. That really inspired me. It's like, we don't need to allow ourselves to get to that point. Yeah, yeah, we really don't. And if you look around, a lot of people are just unhealthy.

[Rudy]

Yeah. So last question. Just talk about that. Tell everyone a little about as we wrap up today, the books, the podcast, the speaking you do.

[Russell Rogers]

Yeah. So I have a podcast every Tuesday with Dan Skoka, it's called Dual Coast. So he's on the east coast, I'm on the west coast. And it's all on health and wellness. So we have guests come in every Tuesday morning live. We'll be doing it tomorrow morning before I'm with you. And so we just have people come on in. And it's awesome because I love Just like yourself. Right. When you're interviewing people, you learn so much. And we're just, we're there to help and inspire and educate people on health and wellness from mental sleeping, eating, whatever, exercise, whatever it is. And so that's part of the podcast. My books are called Today, and I wrote those and launched those in June of 23. And it's a series for kids and families from 0 to 5. And so the psychology, because they're big picture books, they're big words, great for first time readers, but the psychology is when a parent reads these books, books to their kids that they take the kid who is an infant, 1 years old, pack them up, put them in a stroller, let's get out and do these fun activities. There's about 120 activities. And these are things that are just everyday things of just going to the park, building sandcastles at the beach, flying a kite on a windy day. Right.

[Rudy]

Well, even most of that's gone. Right. I just, I see kids just on iPads all the time now. Right.

[Russell Rogers]

Rudy? When I go around and I speak at schools, I ask these kids the questions, what, what are you looking forward to right after school? Oh, I can't wait to go home, play video games or get on the iPad. Right. And I said, no, I've already spoke to you for an hour. That's not the answer. The answer is you want to get outside and go play basketball or jump on the trampoline or play with your neighbors. Right. These are things that I'm trying to encourage people through the books. You know, 13 books in the last two and a half years that I've written and just really want to get into their hearts, their minds, their lives, as well as their family and influence them to get out and move.

[Rudy]

Love it. Last question. Where people, you know, want to see a book. Check out a book or listen to the podcast. Where do they find you?

[Russell Rogers]

Yeah, all of my books are found on Amazon. Today's series, Imagine if Unplugged, which is a reading book, which is great for kids. I've got a new book, imagine if, for elementary kids, one that's coming out for junior and senior hires, but it's all found on Amazon Today series Imagine if. But my website is movetoday365.com my Instagram is movetoday365.

[Rudy]

Love it. Yeah. Well, guys, that's a wrap. Hopefully you were inspired to get out there and move more and maybe listen to the next episode coming up while walking. Get those steps in. Thank you so much for joining us. And as always, keep building a legacy. I'll see you soon.

[Podcast Host]

Take care, Sam.