What Counts as Exercise? Rethinking Movement for Every Body

Most people grow up with a very specific picture of what exercise looks like. It is usually fast, sweaty, structured, and high intensity. It is team sport, running, weights, or something that feels hard enough to prove that it “counts.” If you walk, stretch, dance in the kitchen, play with your dog, or ride your bike to work, you might not consider any of that “real exercise.”

But here is the truth. The science is clear that exercise is far broader, more flexible, and much more inclusive than the narrow version we often see. The idea that exercise only counts when it is intense or exhausting has created shame and avoidance for many people. It stops beginners from starting, it disconnects athletes from low intensity recovery work, and it creates pressure for anyone who feels they do not fit the mold.

This blog explores what truly counts as exercise, why many people dismiss forms of movement that are healthy and meaningful, and how redefining exercise can create more sustainable habits and better wellbeing.

Why our definition of exercise has become so narrow

The way society talks about exercise is shaped by fitness culture, sport, and social media imagery. High intensity sessions, gym workouts, and structured training plans are often portrayed as the gold standard. These activities absolutely have benefits, but they are not the only path to health, confidence, or wellbeing.

This narrow definition leaves out:

• People who prefer gentler forms of movement

• Neurodivergent individuals with sensory or executive function differences

• Cultural forms of movement like dance, walking, or community activities

• People in larger bodies who may feel unwelcome in fitness spaces

• Individuals returning from injury or illness

• Busy parents, shift workers, and people with unpredictable schedules

When we limit what “counts,” we unintentionally exclude huge sections of the population.

What exercise actually is, according to science

Exercise is simply intentional physical activity done to improve or maintain health, fitness, or wellbeing. It does not specify intensity, speed, location, equipment, or appearance. It also does not need to be an hour long or leave you breathless. Light activity still counts, and it is often where people feel the greatest consistency and comfort.

Research consistently shows that benefits happen across a spectrum of intensity levels, including:

• Light activity: slow walking, gentle cycling, stretching, housework, gardening

• Moderate activity: brisk walking, dancing, lawn mowing, social sport

• Vigorous activity: running, HIIT, competitive sport, fast laps in the pool

You do not need to be at the vigorous end for movement to be meaningful. For many people, especially those returning to exercise, managing injuries, or balancing mental health, low to moderate intensity movement can be the most effective option.

Why so many people feel like their movement does not count

There are several psychological reasons people downplay their activity levels.

Social comparison

If you compare your movement to athletes or fitness influencers, your own habits will feel small. Comparison can make everyday movement feel insignificant, even when it benefits your health.

Fitness identity

If you do not see yourself as an athlete or an “exercise person,” you may assume your movement is less valid. Identity plays a major role in how people label their behaviour.

Perfectionistic thinking

Rigid rules around what “counts” can create a sense of failure. If you believe exercise must look a certain way, then you will overlook meaningful activities that support your body and mind.

Cultural and gender influences

Certain sports and movement styles are more valued in Western culture than others. For example, weightlifting and running are often framed as more legitimate than walking, dance, or swimming for leisure.

These patterns can disconnect people from instinctive movement and promote shame rather than curiosity.

The mental health benefits of low intensity movement

Light and moderate movement have powerful effects on the brain and nervous system. These forms of activity can improve sleep, mood regulation, attention, energy levels, and emotional resilience.

Activities like walking, slow yoga, or stretching can activate the parasympathetic nervous system, which is responsible for calming the body and reducing stress. This is especially important for people who live with anxiety, overwhelm, sensory overload, or chronic stress.

These benefits are not lesser than those gained from high intensity exercise. They are simply different.

Neurodiversity and movement preferences

Neurodivergent individuals often experience movement in unique ways. Sensory profiles, arousal levels, motor coordination, and executive functioning can influence what types of exercise feel accessible, safe, or enjoyable.

For example:

• Rhythmic, repetitive, or predictable movement can support regulation

• High intensity settings may feel overstimulating

• Social sport may create pressure or social fatigue

• Structured, time-bound exercise may be difficult for ADHD brains

• Movement with sensory richness can improve focus and mood

For many neurodivergent people, movement that is gentle, playful, or flexible may be far more sustainable than traditional exercise programs.

This is why broad definitions of exercise matter. Inclusivity improves participation.

Redefining exercise: a more expansive approach

Here are ways to rethink what counts as movement in a healthier and more sustainable way.

Allow movement to be varied

Walking the dog, stretching before bed, tidying the house, gardening, dancing, swimming peacefully, and playing with kids are all valid forms of exercise.

Focus on how movement feels

If you feel energised, calmer, more focused, or more connected to your body, that movement has done something meaningful.

Track your “movement minutes”

This makes it easier to see how much activity naturally appears in your day. Many people move more than they realise.

Create a non-judgemental relationship with movement

Instead of asking “Did I exercise properly,” try “Did I move my body in a way that helped me today.”

Include playfulness

Play, creativity, and curiosity make habits stick.

Honour individual preferences

If you prefer solo movement, low intensity sessions, or unconventional forms of exercise, those preferences are valid and can support long-term health.

Final thoughts: if it feels like movement, it counts

The idea that exercise must be intense, structured, or exhausting is outdated. It is also unhelpful for anyone trying to build a sustainable relationship with movement. When we expand our definition of exercise, we create more opportunities for people to move in ways that support their health, identity, culture, and wellbeing.

Movement can be gentle, joyful, messy, spontaneous, calm, energetic, or playful. All of it counts. All of it matters.

References

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• Biddle, S. J., & Mutrie, N. (2008). Psychology of physical activity: Determinants, well being and interventions (2nd ed.). Routledge.

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• World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. WHO Press.