Exercise. Training. Physical activity. These fitness topics get written about a lot. These are the backbone of topics here on MMW. And we know what they are. Or at least we think we do. So much so that I even wrote about the differences between exercise and training last year. But today I want to take that a step further.
I want to talk about the Movement Continuum. Exercise and training are certainly part of it. But we move our bodies in more ways than just planned activities. We move our bodies in more ways than prescribed, formulaic motions. And these other types of movement should be recognized.
So, I guess I should start by describing the actual continuum. My visual learners out there ::waves:: can refer to my handy little drawing above. Starting on the far left, we have Restorative Movement. Moving to the right we have Physical Activity, then Exercise, and finally Training.
Restorative Movement is any type of movement that is meant to help many Dimensions revive themselves. Essentially this is movement to make you feel better. These can include activities like yoga, Pilates, tai chi, stretching, and low intensity cardio. For anyone training for a specific goal (i.e. a marathon) restorative movement also includes scheduled rest time. Yep, resting is actually a part of the Movement Continuum.
Physical Activity is movement that occurs throughout the day that is either unplanned or undirected. By this I mean movement that you know is going to happen, but there is no outright Physical Dimension goal associated with it. These are typically things like playing with your kids or grandkids. Gardening, yard work, or house chores certainly qualify. Again, movement is happening, but the focus is on something else.
Exercise is planned movement that is specifically meant to target improvements in one’s Physical Health Dimension but not otherwise directed. These are types of movement that we block out time for. These are types of movements that we seek out equipment for. And these are types of movement that we undertake with the goal of physical improvement. That physical improvement can be anything from weight loss to blood sugar control to regaining function after surgery and everything in between.
Training is movement that is both planned and directed. Training is similar to exercise in that this is movement that we plan time, equipment, and space for. But training is different in that the improvements we seek to make in the Physical Health Dimension are directed towards a very specific goal. Run a marathon. Increase a dead lift PR. Make improvements to sports related skills (i.e. perfect a backhand for tennis).
Why do I think it is important you, reader, know this? Because, as noted above, all types of movement are valuable. And something that gets overlooked, especially with regards to Restorative and Physical Activity types, are the benefits to other Dimensions of Wellness. Allowing our bodies to move in ways that feel good and that are undirected releases mental load and tension. We don’t need to worry about how many calories a workout burned. Or powering through a session that we maybe don’t love. We get to just be in our bodies.
Whatever your individual goals for your Physical Health Dimension, different types of movement should be part of the plan.. Yes, if you want to lose weight, planned exercise that helps create an overall caloric deficit is necessary. But some days that should include yoga or stretching, others it should include play time with your kids, leaving the balance of days for planned exercise.
Training is a very particular beast and not everyone needs to participate in this type of movement. Nor, if you do choose to participate, will you be training (or training the same way) always. However, if you are in training and find yourself engaged in this type of movement often, it is important that you not neglect the other forms of movement. Especially Restorative and Physical Activity. Our physical bodies need recovery time from high intensity things. And our minds can certainly do with some fun to break up the drudgery.
The last thing I want to point out, is that the same activity can fit anywhere on the continuum depending on how you use it. I know, I know. But bear with me. Let’s use walking as an example. Walking could fall under Training if it is used as a warm up/cool down to a session. Walking can fall under Exercise if it is done at a challenging pace and with a goal of completing a certain mileage. Walking can fall under Physical Activity when it is done in a park listening to favorite music or with a friend. And walking can fall under Restorative if it is done at a slower pace and as a way to reconnect with the body and breath.
So, it’s important to remember that no matter your individual goals, movement is valuable. No matter if you didn’t change clothes, or break a sweat, or get a full hour. In fact, when you can’t get those things, it is even more important to remind yourself of the benefits to other Dimensions of Wellness that movement provides.
Until next time, be well friends!
