You’ve probably heard that regular exercise is “good for you,” but what does that really mean? Beyond improving strength and endurance, movement is one of the most powerful (and underrated) tools for supporting your digestion, metabolism, mood, and overall vitality.

According to the Physical Activity Guidelines for Americans, adults need:

• 150 minutes of moderate-intensity movement per week (like brisk walking, cycling, or dancing), or
  
  
• 75 minutes of vigorous-intensity activity, or
  
  
• An equivalent combination of moderate & vigorous activity
  
  
• PLUS: At least 2 days of muscle-strengthening exercises each week.

But movement isn’t just about checking boxes. It’s about helping your body function better, from your gut to your brain. Let’s explore how.

How Movement Improves Digestion

Ever notice that your digestion feels better on days you move more? That’s no coincidence! Regular physical activity helps support gut motility and increase the natural contractions that move food through your digestive tract, known as peristalsis. 

Getting more movement helps to…

• Prevent constipation and support regular bowel movements
  
  
• Improve blood flow to the digestive organs
  
  
• Support a balanced gut microbiome and strong gut lining
  
  
• Certain types of movement that are gentle (bonus if they utilize intentional breathwork), like yoga, tai chi, and qigong, are supportive of the vagus nerve. This enhances the brain-gut connection and is key for a healthy stress response, allowing the body to easily switch from sympathetic (fight or flight) to parasympathetic (rest and digest) mode.

How Movement Improves Metabolism & Supports Weight Loss

Movement does much more than burn calories. It improves how efficiently your body uses energy, helping your cells take in glucose, your muscles store fuel, and your metabolism stay responsive to changing needs throughout the day. 

Here are some of the benefits of movement if weight loss is your goal…

• Supports sleep and the body’s circadian rhythm. Moving your body earlier in the day, especially outdoors, helps regulate your internal clock and improve sleep quality (essential for appetite regulation, hormonal health, and more!)
  
  
• Enhances energy and motivation. Regular activity boosts your mood and motivation, making it easier to follow through on other wellness goals.
  
  
• Supports stress management. Stress can trigger weight loss resistance, as chronic stress can slow down metabolism. Movement can be a great stress relieving tool, but during high-stress times, choose more gentle forms of movement (rather than high-intensity exercise) to avoid placing additional stress on the body.
  
  
• Improves GLP-1 production naturally. GLP-1 is a hormone that supports appetite regulation, blood sugar balance, and metabolic health. Your body can produce it naturally through consistent movement and a healthy gut.
  
  
• Supports metabolic flexibility and insulin sensitivity. Movement (especially after meals) helps stabilize blood sugar, support insulin function, and reduce inflammation, which are all key for a well-functioning metabolism.

In short, movement helps your metabolism function optimally, so you feel more energized and balanced throughout the day.

Tips for Getting More Movement

Getting active doesn’t have to mean spending hours at the gym. The best kind of movement is the one that fits your lifestyle and genuinely brings you joy. Approach it with a curious mindset, trying different activities and noticing what feels good in your body. Start small, even if it’s just a 10-minute walk after lunch or dinner. Those little moments add up!

Scheduling your workouts or walks into your calendar can help you stay consistent, and you can set yourself up for success by laying out your clothes, shoes, or yoga mat ahead of time.

It also helps to build movement into your day in simple ways. Set phone or watch reminders to stand, stretch, or take short walking breaks, especially if you sit for long periods. Movement can be even more enjoyable when shared with others, so invite a friend, family member, or partner to join you. And when you’re meeting up with friends to socialize, suggest a beach walk and coffee, hiking a new trail, or taking a dance class with friends, instead of always gathering around food.

The most important advice is to let go of the all-or-nothing mindset and focus on progress over perfection. Every bit of movement counts, and it all contributes to feeling stronger, calmer, and more energized.