Rediscovering the Joy of Movement: A Guide to Healthier Living

Jeremy Colon
4 min readFeb 20, 2024
The surprising benefits of (barely) moving // Photo Credit: Free Pik.

“Go outside and play!” — a nostalgic command many of us heard echoing through childhood.

However, in the digital age, the definition of “play” for today’s youth often involves thumb workouts on phones rather than the exhilaration of outdoor adventures.

A recent study sheds light on the implications of this shift and introduces an unexpected solution to counteract the sedentary lifestyle that modernity imposes.

The Study’s Revelations

Imagine a journey tracking 917 individuals aged 11, 15, and 24, measuring their body composition and dissecting their movement behaviors. The findings were both surprising and concerning. Sedentary time skyrocketed by three hours daily from age 11 to 24, while light physical activity (LPA) declined. However, the real shocker was that every minute of LPA was associated with a 3.6-gram decrease in body fat.

Movement Categories Unveiled

The study classified movement behaviors into three categories — sedentary time, LPA, and moderate to vigorous physical activity (MVPA). MVPA, commonly recommended for adolescents, was linked to higher lean mass and lower body fat. However, the unexpected hero emerged as LPA, showcasing that every small, non-strenuous activity significantly reduces body fat.

JC’s Coaching Wisdom

  1. Every Movement Matters: The study underscores the importance of breaking the sedentary cycle. While high-intensity workouts are valuable, even minimal daily activity has measurable benefits. The key is to embrace the philosophy that any movement is better than none.
  2. Light Activity’s Hidden Power: Cooking, cleaning, walking the dog — these seemingly mundane tasks effectively decrease body fat. The study encourages individuals to cherish every light activity minute, dispelling the myth that only vigorous exercise yields results.
  3. Elevating MVPA: Despite the surprises from LPA, the study reiterates the significance of moderate to vigorous physical activity. While 60 minutes a day is the recommended standard for adolescents, the study highlights that any increase in MVPA can positively impact body composition.



Jeremy Colon

Body Transformation Coach | Building a Better & Stronger Mind, Body, and Soul | CEO & Founder, Master Personal Trainer & Life Coach - Jeremy Colon Enterprises