Why Movement Matters and How Physiotherapy Can Help You By Marine Pfeiffer

Clinicians often advocate for exercise because it is a powerful tool to help you feel better, both physically and mentally. Many patients, however, feel discouraged when they hear this advice. It’s not that they don’t understand the benefits; most people already know that exercise is good for them. The challenge is that many struggle to find the time or energy, or they believe they need a gym membership or expensive equipment to get started. Luckily that’s not the case. Approaching movement from a different perspective can make it feel far more achievable.

Firstly, let’s look at some of the benefits of exercise. Regular movement can help reduce pain, improve overall functioning, and support better sleep (see previous blog on sleep: https://www.debbiecameronphysio.co.za/post/sleep-is-not-a-luxury-it-is-vital-by-physiotherapist-marine-pfeiffer). It also plays a key role in healthy weight management, reducing stress, and even boosting cognitive function. These are all meaningful improvements that can make everyday life feel easier and more manageable.

Now that we’ve reminded ourselves of the benefits, let’s talk about the “how” of exercise. The World Health Organisation (WHO) recommends that adults over 18 aim for 150 minutes per week of moderate-intensity activity. Moderate intensity means you’re breathing a bit more heavily, your heart rate is up, and you can still talk in short sentences but you wouldn’t be able to sing. However, the word “exercise” often brings up images of hour-long gym sessions, fancy equipment, and personal trainers. For many people, those mental pictures are discouraging before they even begin. So instead, let’s shift the language to physical activity. Physical activity is any movement that uses energy and burns calories. Exercise, on the other hand, is more planned, structured, repetitive, and goal-oriented, usually aiming to improve or maintain fitness. By changing the wording, we make movement feel more achievable, more flexible, and more realistic for everyday life.

Another important part is making sure that the “exercise” (or physical activity) you choose is enjoyable. When you’re having fun, you’re far more likely to stick with it in the long run. And the good news is that there are so many ways to get your heart rate up: dancing, swimming, walking, running, cycling, climbing stairs, gardening, or even doing household chores such as vacuuming or mopping. These activities can be broken up into short bouts throughout the day, making them far easier to fit into everyday life. The best activity is the one you enjoy enough to keep coming back to.

In addition to adding physical activity to your routine, it’s just as important to move more throughout your day. Our modern lifestyles have become extremely sedentary - many of us spend hours seated, often without realising it. A few minutes of planned physical activity can help, but it’s not always enough to counteract the effects of sitting for long periods. That’s why finding small, simple ways to move more during daily life is essential. Some easy examples include parking a bit further from the office or grocery store to get extra steps in, walking around while you’re on a phone call, taking the stairs instead of the escalator, and avoiding eating your lunch behind your desk. Even drinking more water can help, your bladder will make sure you get up more often! These are just a few ideas, and there are many more that can be tailored to your lifestyle and needs. The key is weaving movement into your day wherever you can.

So where does physiotherapy come in?

Physiotherapists are movement specialists. Our role is to assess how your body moves, understand any pain or limitations you’re experiencing, and identify the factors that may be holding you back. From there, we can design a personalised exercise or physical activity plan that fits you and your lifestyle, your health needs, your goals, and your energy levels. If you’re unsure where to start or you’re struggling to find ways to move more during the day, that’s exactly where physiotherapy can make a difference. Together, we can explore meaningful, realistic ways to increase your daily movement, build confidence, manage pain, and help you feel better in your own body. Movement shouldn’t feel overwhelming, and with the right guidance, it won’t.

References:

ROOME, H. (2023) in YOUR PAIN PLAYBOOK, pp. 83–118.

WHO Guidelines on Physical Activity and Sedentary Behaviour (no date). World Health Organization. Available at: https://www.who.int/publications/i/item/

9789240015128 (Accessed: 1 December 2025).