The Evolution of Movement: Why the Right Exercise Matters More Than Ever

As a general manager and health coach, I see firsthand how busy professionals struggle to make sense of the countless exercise trends that emerge almost weekly. From yoga and marathon running to HIIT and weightlifting, the fitness industry offers endless ways to stay in shape. Yet, with so much information at our fingertips, why does it feel more confusing than ever to choose the right workout? And why does it even matter?

Movement: A Survival Necessity

Reflecting on our ancestors—the hunter-gatherers—movement wasn’t optional. Their lives were built around physical tasks like hunting and gathering food, where every movement served a purpose.

One of my favourite quotes comes from Daniel Lieberman, a Harvard paleoanthropologist. He asked a Native American shaman, renowned for long-distance running, how he trained. The shaman replied, “Why would anyone run if they didn’t have to?”

This speaks volumes. Back then, energy was a precious resource. If running or lifting wasn’t necessary for survival, it didn’t happen.


The Shift to Convenience

Fast forward 200 years, people in cities like London still carried water to their homes by hand. Physical activity wasn’t a fitness trend; it was woven into daily life.

Today, technology has made life easier—but also less active. Online shopping, remote work, and robot vacuums have removed much of the physical effort from daily tasks. Now, we must ask ourselves: What did I actually carry today? 😊


Choosing Intentional Movement

Unlike our ancestors, we must consciously choose to stay active. The UK government recommends:

  • 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly
  • Two strength-training sessions per week

But here’s the good news: every bit of movement counts.

Small Actions, Big Impact

You don’t need an intense gym routine to stay healthy. Small, intentional movements throughout your day make a difference:

  • Carry groceries instead of using a trolley.
  • Always choose stairs over lifts.
  • Park further away to sneak in extra steps.
  • Clean with enthusiasm—turn chores into a mini workout.

Personally, I do three weightlifting sessions and one spin class each week. But these small habits keep me moving all day. It’s about finding joy in everyday activities. 

Why It Matters

The right workout isn’t just about trends; it’s about balance. It’s about doing what you enjoy, staying consistent, and blending fitness into your daily life.

Remember, the activity level you maintain today determines your strength, health, and resilience in the future.

Quick Tips for Intentional Movement

  1. Make it fun: Dance to your favourite playlist while tidying up.
  2. Set reminders: Take a stretch break every hour.
  3. Buddy up: Walk or exercise with a friend to stay motivated.
  4. Track your progress: Small achievements, like hitting step goals, build momentum.
  5. Be kind to yourself: Any movement is better than none.

Your Future Self Will Thank You

The effort you invest in movement today doesn’t just benefit your body—it strengthens your mind and builds habits for a healthier future.

So, take that extra step, lift that bag, or park a little further. Every intentional movement matters, and your future self will thank you for it.

Discover: Patrycja Zuber 

https://www.instagram.com/zuberpatrycja

https://uk.linkedin.com/in/patrycja-zuber-b4217272

Photo by Bruno Nascimento on Unsplash

About Author /

Patrycja Zuber’s journey into high performance began at the age of six with classical violin training, where she developed discipline, focus, and a drive to excel. She later founded and successfully scaled a business in Poland, which continues to thrive after its sale. Now a General Manager specialising in managed service contracts within the waste management sector, Patrycja leads 14 direct reports, overseeing operations for over 500 staff and collaborating with three major industry players. As a certified Health Coach, Patrycja combines her professional expertise with a lifelong passion for well-being, helping high achievers optimise their health, enhance performance, and create balance in their lives.

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