In the world of health and fitness, coaches are challenged with the responsibility of supporting their clients and communities by increasing their overall wellness. No matter, if there is a specific niche that a fitness coach is skilled at, the overarching goal is to maintain proper food and nutritional intake alongside a balance of physical movement that maintains a healthy internal engine in someone’s body. By empowering individuals to do the best they can within their realm of possibility, coaches can pass on knowledge and keep individuals motivated to just keep going. 

So, what about the debate over what counts as movement, physical activity, or exercise? Which matters more, and are they one and the same?

If you are someone who likes to break things down, you must first understand the recommendations behind movement, physical activity, and exercise as they relate to overall health interventions. 

Physical Activity Guidelines

The Centers for Disease Control (CDC) recommends that individuals maintain a daily habit of physical activity, differentiated by age range, to optimize health outcomes and present health issues. From birth through adulthood, the CDC advises physical activity recommendations in time (minutes) based on research on how much and what level of activity offers health benefits:

Children Ages 3–5 For young children, active play is essential with the recommendation being at least 3 hours of physical activity daily (light, moderate, and vigorous intensity) in the form of playful activities that get them moving and exploring.

Children and Adolescents Ages 6–17 Older children and teenagers are recommended to have at least 60 minutes of moderate- to vigorous-intensity physical activity daily. Activities like running, soccer, and basketball (vigorous exercises,) along with strength-building activities like climbing or push-ups form a foundation of aerobic and anaerobic activities to be done at least three times a week.

Adults Aged 19 and Older Adults are recommended to have at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week and strength training at least twice a week. Activities could include running, yoga, pilates, lifting weights, or carrying heavy bags can help meet the requirement.

By aligning with these recommendations and guidelines, all age groups can enhance their overall health and well-being. 

Understanding Movement, Physical Activity, and Exercise – Similarities and Differences

Movement

Movement is defined as any change in the position or location of the body or its parts. A broad category that includes both physical activity and exercise, movement can happen during everyday activities and specific exercise routines. Shifting positions while standing, sitting, stretching, walking, or performing physical activity and exercise or sports is a natural and necessary component of daily life. Regular movement is crucial for maintaining joint health, improving circulation, and preventing stiffness. It ensures the body remains flexible and functional throughout various activities.

Physical Activity

Physical activity encompasses all forms of body movement that require energy expenditure. This broad category includes any activity that gets your body moving, from household chores to walking to the store. Gardening, walking the dog, playing with family on the playground, or doing routine everyday tasks like cleaning and climbing stairs count as physical activity. Benefits of physical activity include overall improvements with cardiovascular health, weight management, and longevity through increased energy expenditure and functional health.

Exercise

Exercise is a subset of physical activity that includes planned, structured, and repetitive activities aimed at improving or maintaining overall wellness. Outlined and specific goals that follow a set routine related to exercise including running, strength training, pilates, or cycling. Exercise is usually performed to improve cardiovascular endurance, muscle strength, flexibility, or overall fitness. Regular exercise enhances physical fitness, boosts mental health, and supports chronic health outcomes by maintaining muscular strength, cardiovascular health, and flexibility.

Davis, L. (2023, February 7). Movement, Physical Activity, & Exercise: Comparing and Contrasting  — The Wellness Station. The Wellness Station. https://www.thewellnessstation.co/blog/2023/2/7/movement-physical-activity-amp-exercise-comparing-and-contrasting

Summary

So, the answer to our question is: YES. There is a difference between movement, physical activity, and exercise. Moving the body is imperative for using what we’ve been given to keep healthy, and moving the body happens through physical activity and exercise. A daily routine that includes movement, along with structure to support physical activity and exercise can reap positive health benefits and leverage overall wellness as a way of caring for our beautiful bodies.

References:

1. What you can do to meet physical activity recommendations. (2024, April 16). Physical Activity Basics. https://www.cdc.gov/physical-activity-basics/guidelines/index.html
2. Davis, L. (2023, February 7). Movement, Physical Activity, & Exercise: Comparing and Contrasting  — The Wellness Station. The Wellness Station. https://www.thewellnessstation.co/blog/2023/2/7/movement-physical-activity-amp-exercise-comparing-and-contrasting
3. Penn State College of Medicine Research. (2021, August 11). Exercise vs. Physical Activity – Penn State College of Medicine Research. https://research.med.psu.edu/oncology-nutrition-exercise/patient-guides/exercise-vs-activity/

Katrina Liew Wilson
Katrina is a global educator and Certified Wellness Specialist dedicated to bridging gaps through equitable access and collaborative coaching. With over 20 years of experience, she leads diverse teams, creates support groups, and mentors future leaders. Katrina specializes in Bias Unearthing, Neurodiversity Inclusion, and Intersectional Inclusion. She holds a Master of Science in Exercise Science and Health Promotion, certificates in Diversity and Inclusion from Cornell and USF, and an Associate of Science in Graphic Design. Katrina’s mission is to foster unity through self-care and compassion, making healing a path to deeper purpose and inclusivity.