Movement is the cornerstone of health, vitality and wellness, yet its importance is often overshadowed by the focus on diet or structured exercise plans. While these are undoubtedly critical, the simple act of moving throughout the day forms the foundation for a healthy life. Whoever you are, whatever you do for a living, it’s essential to understand that movement isn’t just a hobby or a tool for weight management – it’s a biological necessity.
Movement vs. Exercise: Understanding the Difference
Before diving into the benefits of movement, it’s important to distinguish between movement and exercise:
Movement refers to all the basic physical actions our bodies perform daily, such as standing, walking, or stretching. These actions maintain essential bodily functions like blood circulation, digestion, and joint mobility. Simply put, movement is what your body needs to function properly.
Exercise, on the other hand, is intentional and structured activity aimed at improving specific physical capacities like strength, endurance, or flexibility. It often involves planned routines, such as lifting weights, running, or yoga.
Both are crucial for optimal health, but movement provides the baseline of activity necessary for maintaining everyday biological systems, while exercise builds on that foundation to enhance performance and resilience.
The Physical Benefits of Movement
Movement directly impacts every biological system in the body. Here’s how:
- Enhanced Circulation: Regular movement keeps blood flowing efficiently, delivering oxygen and nutrients to tissues while removing waste products. This supports cardiovascular health and boosts energy levels.
- Improved Joint and Muscle Health: Movement prevents stiffness, reduces the risk of arthritis, and maintains muscle mass and flexibility. It’s especially important as we age, as inactivity accelerates joint degeneration and muscle loss.
- Metabolic Support: Activities like walking help regulate blood sugar levels, aiding in energy balance and reducing the risk of type 2 diabetes.
- Weight Management: Daily movement increases caloric expenditure and supports weight control, even if it’s as simple as taking 10,000 steps.
- Digestive Health: Movement stimulates gut motility, reducing constipation and improving nutrient absorption.
- Longevity: Studies consistently show that individuals who incorporate regular movement live longer and experience fewer chronic illnesses.
The Mental Benefits of Movement
Movement is not just about physical health; it profoundly affects mental and emotional wellbeing:
- Stress Reduction: Moving your body, whether through walking, stretching, or dancing, reduces cortisol levels, helping you feel more relaxed.
- Improved Focus and Mental Clarity: Movement increases blood flow to the brain, sharpening cognitive function and reducing mental fatigue.
- Boosted Mood: Physical activity stimulates the release of endorphins – your brain’s natural mood enhancers.
- Better Sleep Quality: Regular movement helps regulate sleep-wake cycles, making it easier to fall asleep and stay asleep.
- Increased Energy: Ironically, expending energy through movement leaves you feeling more energetic by improving overall physical efficiency.
Key Types of Physical Fitness
For a balanced approach to movement, it’s helpful to understand the three pillars of physical fitness:
- Aerobic Capacity: This involves improving your body’s ability to use oxygen efficiently. Activities like brisk walking, cycling, and swimming enhance endurance and cardiovascular health.
- Strength: Resistance training builds muscle and bone strength, which are crucial for supporting daily activities, improving metabolism, and reducing injury risk.
- Mobility and Flexibility: Stretching and mobility exercises, such as yoga or Pilates, improve your body’s range of motion, reduce stiffness, and support balance.
How Movement Supports Longevity
Without regular movement and exercise, key physical systems decline over time. For example:
- Muscle mass decreases by 3-5% per decade after age 30 if not actively maintained, leading to a loss of strength and functional independence.
- Aerobic capacity drops by 10-15% per decade, reducing endurance and increasing fatigue.
- Flexibility and mobility become limited, leading to joint pain, poor posture, and increased injury risk.
Movement, complemented by intentional exercise, prevents or slows these declines, preserving the body’s capabilities well into old age. Encouraging clients or individuals to view exercise as an essential part of self-care – like brushing your teeth – can help shift perspectives.
Practical Tips for Incorporating More Movement
Making movement a regular part of life doesn’t have to be overwhelming. Small, consistent changes can add up significantly over time. Here are some actionable suggestions:
Daily Movement
- Aim for 10,000 steps daily. Even if this number isn’t scientifically mandated, it’s a practical goal that encourages regular activity.
- Use a standing desk or take regular standing breaks during work hours.
- Park farther away from your destination to incorporate extra steps.
- Consider walking meetings instead of sitting.
Postural Activities
- Practice yoga, Pilates, or simple stretches to counteract the effects of prolonged sitting and improve posture. You can also enjoy Everyone Active Reformer and Rejuvenate classes, as well as our Les Mills BODYBALANCE sessions.
- Create a morning stretching routine to prepare your body for the day.
Structured Exercise
- Incorporate aerobic activities (e.g., jogging, swimming) at least twice a week to improve cardiovascular fitness.
- Perform resistance training exercises (e.g., bodyweight or weights) twice a week to maintain muscle mass and bone density.
- Include mobility exercises, such as stretching or balance training, to reduce stiffness and prevent falls.
Encouraging a Holistic Approach to Fitness
Many people gravitate toward specific activities they enjoy, such as running or weightlifting. While enthusiasm for any form of movement is great, it’s important to balance different types of exercise. For example:
- Aerobic exercise supports cardiovascular health but may neglect strength and mobility.
- Strength training builds muscle and bone density but doesn’t address flexibility or endurance.
The UK government recommends the following minimum standards for maintaining physical health:
- 150 minutes of moderate-intensity aerobic exercise per week (e.g., brisk walking, cycling).
- Two strength-training sessions per week.
- Two balance-focused sessions per week, especially for older adults.
While these are minimum recommendations, tailoring these guidelines to individual lifestyles can help clients or individuals create a sustainable and enjoyable fitness routine.
Encouraging a variety of activities ensures long-term health and functionality, much like a balanced diet supports overall nutrition.
The Role of Intense Exercise
While daily movement and moderate activity form the foundation of fitness, occasional high-intensity workouts can yield additional benefits. Intense sessions, such as High-Intensity Interval Training (HIIT), stimulate maximum exertion, which promotes muscle growth, cardiovascular efficiency and fat loss.
Overtraining should, however, be avoided. Limiting intense workouts to once or twice a week ensures recovery while preventing injury or burnout.
Movement is not optional; it’s essential for maintaining a healthy, functional body and mind. By embracing both regular daily movement and intentional exercise, you can enhance every biological system, from circulation and digestion to mental clarity and emotional resilience.
It’s our responsibility to shift the conversation from “exercise as a chore” to “movement as self-care.” By building a consistent and holistic relationship with physical activity, you can unlock a higher level of overall wellbeing, ensuring a vibrant, active life for years to come.