Embracing Incidental Movement 

I’ve written about incidental movement before but thought that since it’s nudging up to Christmas it was worth another look. Am I the only one that regularly throws out the proverbial Movement Baby with the Holiday/Vacation Bathwater?

Surely not?!

Even if when you’re reading this it’s not December, what I have to share is valid the other 334 days of the year and is something you should be thinking about. 

In our fast-paced world (especially with how crazy and over committed most of us are around the holidays) finding time for dedicated workouts can be a challenge and sadly oftentimes they’re the first things to drop off our schedule.

However, I’m here to tell you that improving our health doesn't always necessitate a structured fitness routine because unlike exercise, which often requires specific time commitments, incidental movement is seamlessly woven into our daily lives, providing consistent benefits. 

What is Incidental Movement? 

Incidental movement refers to the everyday activities and motions that naturally occur as we go about our daily lives. It’s also sometimes called unstructured movement and/or physical activity.

Incidental Movement can encompass large actions such as walking the dog, taking the stairs instead of the elevator, vacuuming, and gardening. (though I have to say that living on a property means my gardening is def not ‘incidental’ but more like overwhelming & never-ending, lol)

However maybe even more importantly, incidental movement also encompasses smaller actions that you might not pay particular attention to. In these I include bending over to pick dirty clothes up off the floor (or even sitting on the edge of the bed pulling your clean undies on), writing a personalised birthday card, or fidgeting at your desk. While these activities might seem minor, their cumulative impact can contribute significantly to our overall health.

Cool Beans…

Incidental Movement vs. Exercise: Bridging the Gap

It's crucial to distinguish between movement and exercise. While exercise involves planned and structured activities, movement encompasses a broader range of physical activities (like those I’ve already listed). This distinction underscores the idea that leading a physically active life doesn't always require a gym membership or a strict workout regimen. By embracing everyday opportunities for movement, we can enhance our overall well-being without the need for formal exercise.

Research suggests that individuals who engage in regular incidental movement experience improved cardiovascular health, weight management, and enhanced mood and mental well-being - yippee!

Here’s a quote from the Copenhagen Consensus Statement 2019: physical activity and ageing. It was published in The British Journal of Sports Medicine. and brought together researchers from nine countries.

(Physical Activity is interchangeable with Incremental Movement)

“Physical activity is used as an umbrella term that includes both structured and unstructured forms of leisure, transport, domestic and work-related activities. Physical activity entails body movement that increases energy expenditure relative to rest, and is often characterised in terms of intensity from light, to moderate to vigorous. Exercise is defined as a subset of structured physical activities that are more specifically designed to improve cardiorespiratory fitness, cognitive function, flexibility balance, strength and/or power.”

Fascinated? Go ahead and nerd out and see the 30 items that they came to consensus on. They divided the 30 into four themes:

• functional capacity and health
• brain health and cognitive function
• behaviour change, intentions and habits
• sociological perspectives

The Power of Consistency:

Unlike structured workouts, which may be sporadic (ahem - Christmas…), incidental movement offers the power of consistency. Small, frequent movements can accumulate over time, leading to substantial health benefits. Recognizing that movement is not synonymous with exercise allows us to adopt a more sustainable and holistic approach to health. Remember consistent incidental movement is associated with improved cardiovascular health, weight management, and enhanced mental well-being. 

Now, to make your holidays merry and bright let’s look at some timely ways you can amp up your incidental movement while still enjoying yourself with your family and friends. Behold:

Incidental Movement: Specific (Holiday) Examples

• stepping up and down on a stool or ladder multiple times while you decorate your house to fabulousness.
• parking as far away from the stores when you go shopping - get those steps in. If you happen to find yourself in a particular circle of hell because there’s no way around of avoiding the mall, at least take the stairs or walk up or down the escalator instead of just standing there zoning out.
• writing a few cards. I guarantee after about five my hand cramps thus showing me how weak those handwriting muscles have become since the advent of my phone/iPad/laptop. Heck, even licking stamps would be incidental movement!!
• walking through your neighbourhood when you go Christmas carolling (does anyone do that anymore? I haven’t since I was a kid)
• making dessert. Hand whisk the whipped cream for a sure fire arm workout, plus you get the satisfaction of a job well done. (just make sure to start with a clean chilled bowl😉)
• wrapping presents - if you take your time it can become meditative and just like writing those cards you’ll be working on your fine motor movement and coordination. **Disclaimer: if it’s after midnight on Christmas Eve and you’re just trying to get the stockings stuffed just f**ing wrap them as fast and messily as you is humanly possible!**

Wrap Up and Conclusion:

Now I’m not going to lie, this holiday season I’m really looking forward to some reading, catching up on a couple of shows, and making sure I get in my annual viewing of White Christmas. (huge Danny Kaye fan here)

For this relaxing scenario my main incidental movement hack is setting my phone timer for 30 minutes. Importantly my phone is not near where I am sitting!! Timer goes off forcing me to get up and turn the dang thing off and voila’ while I’m up it’s much, much easier to throw a in couple of sneaky moves (even if it’s something as simple as a big yawn & stretch).

As you can see incorporating more movement into your daily routine is simpler than you might think. Choosing the stairs, engaging in household chores, or parking further away from the shops are just a few examples of how you can embrace incidental movement. This holistic approach to health, focusing on consistent, everyday activities, complements structured exercise regimens. By appreciating the value of incidental movement, we can lead healthier lives without the need for rigid workout schedules.

So, let's shift our perspective on physical activity and pave the way to better health—one step, one scrub, one whisk at a time.

Thanks for reading,

xBec

This shot of Bing Crosby and Danny Kaye from White Christmas is from one of my favourite scenes

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post

cover & social photo by Jake Hills