Understanding the Difference Between Movement and Exercise

Why Regular Movement, Not Just Exercise, is Key to Health

In today’s fast-paced world, people are often juggling work, family responsibilities, and other commitments. With so much to manage, it’s easy to fall into the trap of thinking that a solid hour at the gym or a daily run is all we need to stay healthy. However, while exercise is important, it’s only one piece of the puzzle. It’s essential to recognize the difference between movement and exercise, and how both contribute to our overall well-being.

Exercise is something we intentionally do to improve physical fitness, but movement is something we should aim for throughout the day to improve our overall health. Let’s explore the distinction between the two, discuss the impact of sedentary behaviour, and understand why a lack of regular movement can lead to serious health problems.

Exercise refers to planned, structured, and repetitive physical activity aimed at improving fitness levels, strength, endurance, or flexibility. This can include activities such as running, weight lifting, cycling, pilates, or swimming. Typically, exercise is done in a specific time block, such as 30 to 60 minutes, and is often guided by a set routine. It is intentional and typically done with a particular fitness goal in mind.

Movement, on the other hand, encompasses all of the physical activity we do during the day, not just structured exercise. Movement includes every action that causes our body to shift or change position. Whether it’s walking to the kitchen, climbing stairs, reaching to grab something from a shelf, or standing up from your desk—these are all examples of movement. In fact, movement is a continuous process that happens throughout the day, as opposed to the short, isolated bouts of exercise.

While exercise can improve specific aspects of physical health, regular movement is crucial for keeping the body functioning optimally. It helps to keep muscles, joints, and organs active, supports circulation, and maintains mobility. The real key to staying healthy is not just about carving out time for exercise, but also about finding ways to incorporate movement throughout the rest of your day.

The Importance of Movement for Your Health

We often hear about the importance of exercise, but movement is just as important, if not more so, for overall health. Our bodies are designed to move, and the more we move, the better they function. Here’s why movement should be part of your daily routine:

1. Improved Circulation: Movement increases blood flow throughout your body, ensuring that oxygen and nutrients are delivered efficiently to your muscles, organs, and tissues. This is crucial for soft tissue health. Without good circulation soft tissue cannot heal and repair. It also helps to maintain energy levels, fighting fatigue, and promoting overall health. When we sit still for long periods, circulation slows down, leading to a range of potential health issues.
2. Joint Mobility and Flexibility: Sitting still or staying in one position for extended periods can lead to stiffness and reduced range of motion in your joints. Regular movement helps maintain flexibility and joint health. Activities like stretching, walking, or standing up every so often prevent the stiffness that comes from being sedentary.
3. Decreased Risk of Injury: Although you might feel that staying still offers safety from injury, the opposite is often true. Inactivity leads to muscle atrophy, decreased bone density, and weakness, making you more prone to injury. Consistent movement helps maintain muscle strength and bone health, which are key for avoiding falls or accidents, especially as we age.
4. Improved Posture: Regular movement encourages the proper alignment of the spine and body. By regularly shifting positions, standing up, and adjusting your posture throughout the day, you can avoid the hunched-back posture that often results from prolonged sitting. Good posture supports the muscles in your back and neck, reducing the risk of chronic pain.
5. Mental Well-being: Movement is not just about physical health; it also has a significant impact on mental health. Physical activity stimulates the release of endorphins, the body’s “feel-good” hormones, which reduce stress and anxiety. Moreover, the act of moving, especially when done outdoors, can also improve mood and cognitive function.

The Dangers of a Sedentary Lifestyle

A sedentary lifestyle, defined as prolonged periods of inactivity or sitting, is becoming more common due to the increasing use of technology, desk jobs, and a shift toward automation. This lack of movement can lead to a variety of serious health problems.

1. Obesity: One of the most obvious consequences of a sedentary lifestyle is weight gain. When you are inactive for long periods, your body burns fewer calories, leading to an increased likelihood of weight gain. The more time you spend sitting, the fewer opportunities your body has to burn off those calories, which can eventually lead to obesity.
2. Cardiovascular Disease: Prolonged sitting has been shown to increase the risk of heart disease. When we sit for hours on end, our blood circulation slows, and our heart has to work harder to pump blood throughout the body. Inactivity can also lead to higher blood pressure and an increased risk of high cholesterol, which contribute to cardiovascular disease.
3. Type 2 Diabetes: Sedentary behaviour has been linked to insulin resistance, a key factor in the development of type 2 diabetes. When we don’t move, our muscles don’t get the chance to use glucose for energy, causing a buildup of glucose in the bloodstream. Over time, this can lead to insulin resistance and eventually diabetes.
4. Poor Mental Health: Physical inactivity can also have a negative impact on mental health. Studies show that those who are more sedentary are at a higher risk of developing anxiety and depression. The lack of physical activity may lead to feelings of fatigue, sluggishness, and irritability. Physical exercise releases endorphins, which help combat depression and improve mood, but if you are not incorporating movement throughout the day, you may miss out on these mental health benefits.
5. Musculoskeletal Issues: Prolonged sitting and lack of movement can cause musculoskeletal problems, such as back pain, neck pain, and tight muscles. Sitting for long periods places a significant amount of pressure on the spine, especially the lower back, leading to discomfort and chronic pain.

Can Exercise Alone Overcome a Sedentary Lifestyle?

Exercise is an important component of a healthy lifestyle, but relying on it alone isn’t enough to counteract the effects of sitting all day. Even if you exercise regularly, you can still lead a sedentary lifestyle if you aren’t moving enough throughout the rest of your day. In fact, the negative effects of prolonged sitting cannot be fully undone by a single exercise session, no matter how intense.

For instance, if you spend eight hours at a desk for work and then hit the gym for an hour after work, you are still spending a significant portion of the day being inactive. Sitting for long periods puts undue stress on your body, even if you exercise regularly. The key is to incorporate movement into your daily routine outside of structured exercise, breaking up long periods of sitting and standing to keep your body active.

How to Incorporate More Movement into Your Day

1. Take Frequent Breaks: Set a timer to remind yourself to stand up and stretch or walk around for a few minutes every 30 to 60 minutes. This simple habit helps keep circulation going and prevents the stiffening effects of sitting.
2. Walk or Cycle for Short Trips: Instead of driving short distances, try walking or biking to your destination. This can be an easy way to get more movement into your day while also enjoying the outdoors. If you live in an area where this is difficult, consider parking further away from your destination so that you can add in a short walk.
3. Use a Standing Desk: If you work from a desk for long periods, consider using a standing desk. Alternating between sitting and standing can help reduce the negative effects of prolonged sitting and keep your muscles engaged.
4. Stretch and Mobilize: Incorporate simple stretches or exercises throughout your day. Stretching helps to maintain flexibility and prevent muscle stiffness.
5. Move During TV Time: Consider sitting on the floor instead of the sofa to watch TV. That way you can change positions frequently to avoid being in a fixed position for a prolonged period of time.

The Difference Between Movement and Exercise

In conclusion, the key to a healthy and active lifestyle is not just about carving out time for exercise but about incorporating movement into all aspects of our day. While exercise is important for improving fitness, regular movement is essential for maintaining circulation, mobility, and overall health. A sedentary lifestyle—characterized by long periods of sitting or inactivity—can lead to a range of health problems, from cardiovascular disease to poor mental health. Even if you exercise every day, if you spend the rest of your time being inactive, you are not doing enough to combat the effects of sitting. To truly optimize your health, make it a priority to move frequently throughout the day. Whether it’s standing up, walking, stretching, or simply changing positions, every bit of movement counts.

If you would like help to live a more active lifestyle sign up for Movement Motivations for free. Each Monday you will receive an email in your inbox with exercises, information or ideas to help you fit more movement into your everyday life.

So, remember, it’s not just about the hour you spend in the gym—your body needs to move all day long to stay healthy and strong.