rX: Movement

Making Movement Manageable and Exploring the Differences Between Physical Activity and Exercise

Sedentary lifestyles are the way of life for many living in western and allegedly advanced societies. Health is also noticeably on the decline in these areas. As it turns out, some of our advancements may in fact be contributing to our demise. In this post, we will explore the impacts of sedentary living as well as the crucial difference between physical activity and exercise.

The Impacts of Sedentary Living:

Modern lifestyles often involve long periods of sitting, whether at desks, in cars, on the couch, etc. Additionally, numerous factors (from technology, the busy pace of life, decision fatigue, and more) may serve to reduce, limit, or impair our ability to partake in regular physical activity and natural movement patterns. Movement has become another task on the to-do list rather than an integrated given in life. Sedentary behavior is linked to a range of health issues, including:

• Cardiovascular Diseases: Prolonged patterns of inactivity can lead to cardiovascular factors that heighten the risk of heart disease such as poor circulation and increased blood pressure. High blood pressure is also one of the leading causes of kidney disease, which demonstrates how physical activity patterns may trigger one health problem or a cascade of compounding health problems (conversely, physical activity can also combat these problems and cascades!).

• Type 2 Diabetes: Diabetes, another leading cause of kidney disease, is also linked to physical inactivity. Sitting for extended periods reduces the body’s ability to regulate blood sugar, increasing the risk of insulin resistance and diabetes.

• Obesity: A sedentary lifestyle often correlates with lower energy expenditure, contributing to weight gain and obesity. Additionally, muscle tissue has metabolic functions. Healthy and regular use of muscles helps maintain these vital tissues, weight, and metabolic health. Underutilizing muscle can further cycles of metabolic dysfunction or dysregulation.

• Musculoskeletal Problems: Lack of movement can lead to weakened muscles, poor posture, back pain, and more. Often people restrict movement at the first sign of pain and discomfort; however, sometimes movement is in fact the answer or at least part of the solution.

• Mental Health Challenges: Sedentary behavior has been associated with higher rates of depression and anxiety. Physical activity has known and well-established benefits on overall mental health and well-being.

Throughout various seasons of life (as a student, dancer, dietitian, cancer survivor, and more), I’ve continually experienced the profound benefits of movement for both physical and mental well-being. I've also noticed how my life and well-being are negatively impacted when I do not prioritize movement and physical activity. But let’s clarify an important distinction: Physical activity and exercise are not synonymous. While both play vital roles in a healthy lifestyle, understanding the differences can help you embrace movement in a way that’s effective, enjoyable, and sustainable. Understanding the difference may also relieve some mental load and reduce the pressure.

Defining Physical Activity and Exercise

Physical activity refers to any movement of the body that requires energy expenditure. This encompasses a broad spectrum of activities, from household chores and gardening to walking your dog or dancing at a wedding. Physical activity can be spontaneous, unstructured, and easily integrated into daily life. The worlds of medicine and geriatrics have a specific term which feels worth mentioning: Activities of Daily Life (ADLs). As one ages, ADLs become a crucial and telling indicator of one’s health status and ability to remain independent.

Exercise, on the other hand, is a subset of physical activity that is planned, structured, repetitive, and aimed at a particular goal (i.e. improving or maintaining physical fitness, training for a particular activity or event, etc). Examples include running, swimming laps, lifting weights, dance classes, and more. Exercise often focuses on specific skills or components of fitness, such as cardiovascular endurance, strength, flexibility, or balance.

In other words, both physical activity and exercise have immense value, but physical activity is a much broader category or umbrella under which exercise is merely one form, expression, and subcategory.

Why Both Matter

The health benefits of regular movement—whether it’s structured exercise or day-to-day physical activity—are profound. According to the US Department of Health and Human Services (HHS) and the World Health Organization (WHO), engaging in regular physical activity reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. It also supports mental health, enhances sleep quality, and boosts overall longevity.

While regular movement boasts numerous prevention perks, physical activity can also be supportive and therapeutic for those managing chronic illness, navigating autoimmune diseases, and even those recovering from or living with cancer. Gentle movement practices, such as walking and restorative yoga, can help reduce fatigue, improve mood, increase blood flow, enhance quality of life, support mobility, maintain bone density, regulate hormones, support metabolic and digestive processes, and more. As a cancer survivor, I dance for these natural built-in health benefits and more! Physical activity modes and patterns can also be tailored to target specific needs (i.e. to rebuild strength and endurance during or after treatment): This is when "physical activity" naturally tips the scale and could be considered "exercise," training, or physical therapy.

Insights from Blue Zones: How Movement Supports Longevity

Blue Zones are regions around the world where observational studies have revealed people tend to live longer, healthier lives. Typically, these areas have the highest concentration of centenarians (those who live to be 100+). These areas include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California). One common thread among these communities is their approach to movement.

In Blue Zones, physical activity is seamlessly woven into daily life rather than being confined to the gym. Residents tend to:

• Walk regularly: Whether it’s walking to a neighbor’s house, the market, through hilly terrain, or up and down stairs in the village, walking is an integral part of daily routines.

• Engage in manual labor: Gardening, farming, and other forms of physical work are common. Fun fact: Beyond movement and physical activity, gardening is another factor strongly correlated to longevity and quality of life.

• Maintain mobility through chores and activities of daily life (ADL): Activities like cooking, cleaning, caring for loved ones, and even the simple act of regularly descending to and ascending from the floor keep them active. For instance, in many cultures (such as in Okinawa, Japan) it is customary to eat, talk, and relax on the floor (i.e. meals are served at lower tables without chairs). This offers regular opportunity to perform legs, back, and core engaging activities (“exercises”) and is thought to improve and maintain posture, strength, and mobility.

This natural integration of movement underscores the importance of physical activity as a lifestyle rather than a separate activity. Speaking of activities of daily living, guess who is the queen of ADLs? Cinderella! Did she "exercise?" Not to our knowledge. However, she really covered all possible ADLs from daily chores to dancing at balls. Therefore, we interrupt this blogpost to sprinkle in a dose of dance and hopefully a helping of joy and inspiration. Please enjoy these photos of Madison Morris (Cinderella) and Evan Swenson (Prince) in Inland Pacific Ballet's production of "Cinderella." Photos by Jena Willard and Miranda Rose Everman ("Cindy Sweeping" and "Happily Ever After").

Cindy Cleaning (IPB's "Cinderella" 2018)

Cindy Dusting (IPB's "Cinderella" 2018)

Cindy Sweeping (IPB's "Cinderella" 2018)

Cindy with Laundry (IPB's "Cinderella" 2018)

Cindy Folding Laundry (IPB's "Cinderella" 2018)

Cindy Off to the Ball (IPB's "Cinderella" 2018)

Cindy and Prince (Evan Swenson) Dancing

Happily Ever After (IPB's "Cinderella" 2018)

Walkability Scores: Building Healthy, Active Communities

Since walking is one of the simplest, most accessible, cost effective, and natural forms of physical activity (second only to dancing at balls... if your name is Cindy), allow us to pivot ourselves to an interesting conversation. While some prefer to live in master planned communities with clear zoning patterns and defined spaces for industry, housing, shopping, etc, others have discovered the benefits of living in places with good walkability scores. Walkability scores measure how natural and friendly an area is to biped movement based on factors like proximity to amenities, pedestrian safety, and infrastructure quality. Communities with high walkability scores tend to foster healthier, more active lifestyles. Here’s why:

• Convenience: When grocery stores, schools, parks, and workplaces are within walking distance, people are more likely to choose walking over driving.

• Social Interaction: Walkable neighborhoods encourage community engagement. Casual conversations with neighbors or group walks can strengthen social ties.

• Accessibility for All Ages: Walkable communities are particularly beneficial for children, older adults, and individuals with mobility challenges, making physical activity more inclusive.

Urban planners, policymakers, and local governments can enhance walkability by designing pedestrian-friendly streets, ensuring safe crossings, managing and minimizing crime, and adding green spaces. We like to think Cinderella may have advocated for these things once she assumed her place amongst the nobles of the land. No one really knows what became of Cindy after "Happily Ever After," but we choose to believe she improved the lives of countless commoners one way or another.

Choosing to live in walkable communities or advocating for safe and walkable spaces can promote quality of life for individuals and entire communities by encouraging natural biped movement and seamlessly integrating it into regular routines. To check the walkability score of any location, visit Walk Score. Simply input a zip code and this tool provides detailed insights into how walkable an area is. It may help identify places you naturally frequent (your neighborhood, workplace, faith community, etc) which may be conducive areas for integrating movement into everyday life.

Physical Activity Recommendations

The HHS and WHO provide general recommendations for physical activity. For more information, visit the Physical Activity Guidelines for Americans and WHO Guidelines on Physical Activity and Sedentary Behavior. The CDC also outlines the HHS Physical Activity Guidelines in a streamlined, user friendly, easily accessible way here (breaking it down by age, stage, and life phase). While these recommendations provide a useful framework, individual needs and abilities vary. The key is to find what works for you. Note: Adult recommendations are weekly numbers while children and adolescent recommendations are daily numbers.

• Adults (18-64 years): Aim for at least 150-300 minutes of moderate-intensity aerobic activity per week, or 75-150 minutes of vigorous-intensity activity, or an equivalent combination. Include muscle-strengthening activities on two or more days per week.

• Older adults (65 years and above): Follow standard adult guidelines and include balance and flexibility exercises to reduce the risk of falls.

• Children and adolescents: Get at least 60 minutes of moderate to vigorous physical activity daily, including activities that strengthen muscles and bones at least 3 times per week.

Overcoming Barriers to Physical Activity

It’s common to encounter challenges when trying to incorporate more movement into your life. Here are some strategies to address common barriers:

• Time Constraints: Break activity into shorter sessions throughout the day. Even 5-10 minutes of movement adds up.

• Fatigue: Choose gentle activities like stretching, balancing exercises, or even breath work on low-energy days. Note: Breath work may not be considered “physical activity” but it still has numerous physical health benefits.

• Lack of Motivation: Pair movement with something you enjoy, such as listening to music or podcasts, connecting with friends, being in nature, enjoying a tried-and-true spot, or exploring a new-to-you location (i.e. walk around a mall, park, beach, lake, amusement park, campus, museum, art gallery, or other enjoyable or novel locations).

• Weather or Accessibility: Explore indoor options like home workouts, gyms, community centers, or some of the indoor locations offered above (i.e. malls, museums, galleries, etc).

Tips for Sustainable Physical Activity Practices

1. Incorporate Movement into Daily Life:

   • Walk or bike instead of driving for short trips.

   • Take the stairs instead of the elevator.

   • Schedule walking meetings, a post-lunch stroll, or stretch breaks during work.

2. Find Activities You Enjoy: Movement shouldn’t feel like a chore (though as we have learned, chores do count towards physical activity requirements!). Explore different activities to discover what resonates with you—whether it’s dancing, swimming, hiking, playing a sport, gardening, or organizing and decluttering a closet.

3. Social, Solo, or a Mix of Both: In Blue Zones, movement often happens in a communal setting. Join a walking group, attend group fitness classes, or engage in physical activity or exercise with family and friends to stay motivated. For some though, having dedicated solo time for movement is also therapeutic and may provide much needed space to pause, rest from social interactions, process, reflect, move, and feel restored (i.e. solo yoga, stretching, gym time, prayer walks, swims, bikes, runs and even just solo trips for errands or groceries may do the trick). Ultimately, “There is a time for everything!” Whether you engage in movement with others, carve out time for solo movement practices, or do a mix of both, find what works for you.

4. Start Small and Build Gradually: If you’re new to regular activity, begin with manageable goals. For example, commit to a 10-minute walk daily and increase duration or intensity as you feel more comfortable.

5. Listen to Your Body: Pay attention to how your body feels and adjust accordingly. Rest, pause, or adjust your movement plan as needed.

6. Focus on Functional Fitness: Engage in movements that enhance your quality of life or ability to perform daily tasks. For example, squats can improve your ability to sit and stand while simple balancing exercises can support mind-body connection, improve proprioception (the 6th sense!), and prevent falls.

7. Integrate Into Your Regular Routines: What do you do daily? Consider your daily habits and if you may be able to incorporate movement into or around any of these. Going for a light walk after lunch or dinner is a great starting place! Stretching, balancing, or doing breathwork on work breaks is another fine option. Or have you tried to balance on one leg or do gentle heel raises while brushing your teeth?

8. Set Realistic Goals: Define clear, attainable objectives. Whether it’s walking a certain number of steps per day, completing a beginner dance class, taking the stairs, walking after a meal, or adding some heel raises or balances to your coffee break, measurable goals can keep you on track.

9. Gamify It: Document your start date, so you can later look back and appreciate your progress. Use tools and technology to give yourself cues and reminders. Consider making it a group challenge and involving others, sharing the journey, and celebrating the progress. Consider doing something special to mark major milestones. Preemptively add certain milestones into your calendar, so you can acknowledge when you are one week, one month, three months, or a year into your new practice.

10. Celebrate Progress: Acknowledge your achievements, no matter how small. Change is not always fun, and this type of change does involve some work and activation energy to get started; however, positive reinforcement can help sustain your motivation and make this a more fun, positive, and rewarding experience.

Movement as Medicine

I will admit, I am a natural born mover. I have always preferred a life in motion. My parents observed my preference for motion as early as infancy and tell stories of driving me around the block to put me to sleep (apparently movement was the only antidote for my fussiness). My dad swears this Volkswagen commercial must be hidden camera footage of us in the wee hours of the nights of 1992. Sadly, we haven't received any residuals.

Clearly, as a lifelong mover and professional dancer, I have a built-in bias towards movement. However, due to various life factors, I have also experienced many forced pauses in my dance career and movement patterns. Like that baby crying, I haven't always enjoyed the red lights and disruptions... but I have learned to embrace them. As one who has returned to dancing after numerous hiatuses (forced breaks due to injuries, surgeries, cancer treatment, school, etc), I’ve learned to love the comeback, cherish the process, and relish the gifts of movement and "Dancing through life." More importantly, I've also learned to continue moving through it all. Though I may have to adapt my mode, intensity, or frequency, I know it is possible to "Just keep swimming" and there are a wide range of strokes available to me (my repertoire now unashamedly includes treading water, doggy paddling, and floating with the current as acceptable and even admirable forms of movement). Movement is movement, and I will embrace, enjoy, and celebrate whatever expressions I am afforded.

I now also have an increased appreciation for the restorative power of movement. Movement can truly act as a medicine and a powerful therapeutic agent. During cancer treatment and seasons of injury, I have leaned on "lighter" activities like stretching, Pilates, hot yoga, walking, and modified ballet class to help combat fatigue, preserve functional movement and strength, maintain a sense of normalcy, and support mental and emotional health. Post-treatment and surgeries, I gradually reintroduced more structured exercise, training, and rehab where appropriate to rebuild my strength and address any imbalances or weak areas. Movement has been and continues to be a life-giving cornerstone in my health journey. The human body is as resilient as it is remarkable. It has a brilliant and inherent ability to adapt, heal, and overcome setbacks. I believe the trick is learning to work with our bodies rather than against them and learning to approach physical activity and movement with a sense of exploration rather than expectation. By learning to listen to our bodies, expand our definition of physical activity, and embrace a balanced, sustainable approach to movement, we can enhance our health, promote longevity, and cultivate a vibrant life. So, whether you’re drawn to physical activity or structured exercise... whether you live to move or move to live... whether you're currently using your butterfly stroke, doggy paddle, or going with the flow... Just keep swimming. May you find a wide range of meaningful, enjoyable, and sustainable ways to fill and take that glorious prescription… rX: MOVEMENT!

If you enjoyed this smorgasbord and exploration on the topic of movement, be sure to follow On Pointe Living socials (Instagram, Facebook, etc: @onpointeliving) for more bite-sized content. We look forward to connecting and continuing the conversation!