Natural Movement and Energy Utilisation

Published in the RealFoodRoots Educational Series

Movement as Fundamental Physiology

Movement represents a core characteristic of human physiology and function. The human body evolved with movement as a fundamental aspect of daily life—walking, carrying, lifting, gardening, and manual labour constituted the primary movement patterns of human populations throughout most of human history.

Contemporary environments differ substantially in movement patterns. Many modern populations experience significantly reduced daily movement compared to historical norms, with many people spending extensive time in sedentary positions.

Energy Expenditure Through Movement

Physical movement and activity constitute a significant portion of total daily energy expenditure. Activity-related energy expenditure includes:

• Deliberate Exercise: Structured, intentional physical activity undertaken specifically for fitness or health purposes
• Occupational Activity: Movement and physical demands related to work or daily tasks
• Non-Exercise Activity Thermogenesis (NEAT): Energy expended through daily movement, postural shifts, fidgeting, and spontaneous physical activity

Collectively, these movement-related activities can account for 15-30 percent or more of total daily energy expenditure, with substantial individual variation based on activity levels.

Types of Natural Movement

Natural movement patterns encompass diverse forms:

Walking and Low-Intensity Activity

Walking represents the most fundamental human movement pattern. Walking throughout daily life—to accomplish tasks, travel, or explore—constitutes a significant portion of activity-related energy expenditure and provides physiological stimulus supporting cardiovascular and metabolic function.

Functional Movement

Movements undertaken to accomplish tasks—carrying objects, lifting, reaching, climbing—represent functional movement. These movement patterns provide varying intensity stimuli and engage multiple muscle groups.

Occupational Activity

Historically, occupational activities (farming, manual trades, gathering, hunting) provided substantial movement stimulus. These activities often involved varied movements, moderate to high intensity, and practical application of physical capability.

Structured Activity

Deliberate physical training or exercise represents a distinct category, undertaken specifically for conditioning, skill development, or fitness purposes.

Metabolic Responses to Movement

Physical activity stimulates numerous metabolic adaptations:

• Acute Energy Expenditure: Immediate energy use during activity
• Post-Exercise Oxygen Consumption (EPOC): Elevated metabolic rate persisting after exercise completion
• Muscle Adaptations: Physical training promotes muscular adaptations affecting metabolic capacity
• Cardiovascular Adaptations: Regular activity supports cardiovascular conditioning and efficiency
• Metabolic Signalling: Exercise influences hormones and signalling molecules affecting broader metabolic function

Movement and Energy Balance

Movement's role in energy balance extends beyond simple calorie expenditure. Physical activity influences:

• Appetite Regulation: Different activity patterns produce varying effects on hunger and satiety signalling
• Metabolic Efficiency: Regular activity influences how efficiently the body utilises energy
• Nutrient Partitioning: Physical activity affects how consumed nutrients are distributed—toward muscle development versus storage
• Insulin Sensitivity: Activity patterns influence glucose metabolism and insulin function

Natural Movement in Historical Context

Throughout most of human existence, significant daily movement was integral to survival and functioning. Food acquisition, shelter maintenance, social interactions, and survival all required substantial physical activity. The energy balance of historical populations reflected this context—higher activity levels relative to contemporary populations, whole-food nutrition, and no processed food abundance.

Traditional societies featuring high consumption of whole foods and substantial daily movement demonstrated different energy dynamics than contemporary populations characterised by processed food consumption and sedentary patterns.

Individual Variation in Movement Response

Individual responses to movement patterns vary substantially based on:

• Current fitness level and training history
• Age and sex
• Existing health conditions and physical limitations
• Genetics and inherited traits
• Recovery capacity and sleep quality
• Stress levels and overall health status
• Nutrition and fuelling adequacy

These variables mean that movement recommendations appropriate for one individual may be unsuitable for another.

Integration with Whole-Food Nutrition

Natural movement patterns integrated with whole-food nutrition support stable energy balance and physiological function. Societies featuring both patterns demonstrated nutritional stability, health markers, and population sustainability.

Understanding the role of movement in energy dynamics provides context for recognising how lifestyle patterns—encompassing both nutrition and activity—influence physiological function.

Personal Considerations

Appropriate movement patterns depend on individual circumstances, including existing health status, fitness level, and personal preferences. Beginning or substantially changing activity patterns should be undertaken carefully, with attention to gradual progression and individualised appropriateness.

For guidance on appropriate activity patterns for your individual circumstances, consult qualified professionals—such as fitness trainers, physical therapists, or healthcare providers—who can assess your specific situation and needs.