What makes a morning trip to the gym or an after-work bike ride an essential (and even joyful) habit for some people? And why do others shun the notion of regular physical activity?
The difference might come down to perception. You’re less apt to exercise when the endeavor feels isolating, painful or unlikely to deliver visible results such as weight loss. By comparison, those who enjoy their exercise of choice are more inclined to stay active even after setbacks. That’s what University of Michigan researchers learned after conducting focus groups with women about what motivates (and undermines) exercise. The results were published in May in BMC Public Health.
The key takeaway: Fitness is fluid. “People don’t think they have choices,” said Michelle Segar, director of the University of Michigan Sport, Health, and Activity Research and Policy Center. “But when you’re flexible with what you do, you’re able to integrate physical activity into the normal ebbs and flows of life.” The work, funded by the National Cancer Institute, surveyed women ages 22 to 49 in the Washington, D.C., area. Although the women were categorized as “high active” and “low active” based on their fitness habits, both groups shared similar core values that made them feel happy and successful, such as connecting with and helping others, feeling relaxed and free of pressure, and achieving goals.
The low-activity women in the study struggled to embrace exercise because workouts felt too intense or time-consuming and failed to deliver weight loss — a disconnect that hurt their emotional well-being. That, Segar said, ought to shift the conversation about what it means to exercise. In other words, embrace that any movement you can do is worth doing, no matter for how long. Likewise, focus less on marathons or bodybuilding and more on simple, anytime activities such as walking, yoga and in-line skating — and foster a more forgiving attitude.After all, exercise has all kinds of health benefits that extend well beyond weight. “We need to get this knowledge through people’s belief systems,” said Segar, who shared four main conclusions relevant to anyone.
Why Walks Matter More Than You Think
Walking has an extremely low barrier to entry. It requires no equipment, no gym membership, and can be done virtually anywhere at any time. It is low impact and low to moderate intensity, making it accessible across all age groups and fitness levels while still delivering meaningful health benefits. From a behavioral standpoint, walking is also highly sustainable.
When movement is simple and convenient, people are far more likely to stay consistent, and consistency is ultimately what drives results (1).Walking also plays a significant role in your total daily energy expenditure, particularly through something called Non-Exercise Activity Thermogenesis (NEAT), which includes all the movement you do outside of structured workouts. Micro walks, short bouts of just 5 to 10 minutes throughout the day, are one of the most effective ways to increase NEAT, reduce sedentary time, and improve overall activity levels without needing large dedicated workout blocks (1).
Short Term Benefits You Can Feel Right Away
Even modest daily walking, around 30 minutes per day, can burn approximately 200 to 300 calories depending on the individual. That is enough to offset a small snack and contributes meaningfully to your daily energy balance.Beyond the physical, walking delivers immediate mental benefits. It improves mood, focus, and stress levels, breaks up prolonged sitting which is associated with negative metabolic outcomes, and can boost productivity throughout the day. Walking outdoors adds even more value through sunlight exposure, which supports your circadian rhythm and vitamin D production (1)
Consistent walking builds a stronger foundation for your health over the long haul. Over time it contributes to improved cardiovascular health, reduced risk of chronic diseases including heart disease, high blood pressure, and stroke, and better joint mobility, muscle tone, and bone strength.The mental health benefits compound too.
Regular walking reduces symptoms of stress, anxiety, and depression through the release of endorphins, while also improving sleep quality, energy levels, and overall well-being. Achieving just 150 minutes of moderate activity per week through walking can have a profound impact on longevity and quality of life(2).
4 Reasons to Rethink Your Fitness Goals
Exercise should make you feel good. Many people, regardless of ability, have a lifelong perception that a workout requires pain, sweat and endurance to be effective. Not true, said Segar: “Physical activity can be an escape.” And, as evidenced by the high-active women in the U-M survey, viewing fitness as a complement and not a chore makes the prospect easier.
Those who have negative thoughts about the gym needn’t worry. “Countless studies have shown that physical activity that takes place outside is really, really effective,” said Mark Peterson, Ph.D., a U-M assistant professor of physical medicine and rehabilitation. So put on some sunblock and try a nature hike or a Frisbee game instead.
Exercise is a great way to socialize. It is tougher to dodge or delay a workout when you are doing it with a friend or co-worker. That is why so many basement treadmills double as a laundry drying rack, joked Peterson, who beyond his solo gym trips schedules group exercise several times a week. “I like it so much more when my friends show up,” he said.
The value is real: A 2017 study that followed the exercise patterns of more than 1 million people found that friends hold sway. Countered Segar: “Movement is a great way to be with and give to your friends and loved ones. Instead of having a coffee catch-up, how about a walking catch-up? Or you can play outside as a family.”
Want to Keep Reading? Head Over to Black Health Matters
For more on why short, simple movement is more powerful than most people think, check out “Good News! Exercise Doesn’t Have to Be as Long (or as Painful) as You Think” at Black Health Matters. The article makes a compelling case that any movement you can do is worth doing, no matter how long, and that accumulating activity in small pieces throughout the day is one of the most sustainable ways to stay active long term. That philosophy lines up exactly with what we built The Difference App to support. Every walk, every step, every active minute counts, and the app tracks all of it so you can see exactly how your daily movement adds up toward your goals.
Download The Difference App today and start making every step count.