This is part 2 in the series of the 6 key facets of wellbeing
Part 1:Connection: The Foundation of Wellbeing
Wellbeing is a living, breathing system — an ever-evolving dance between body, mind and heart. In the first part of this series, we uncovered connection as the beating heart of wellbeing — the essential foundation that keeps us grounded, supported and purposeful. Now, we turn to activity: the electric charge that sparks your entire system into life.
Movement is not just about burning calories or building muscle. It’s a metabolic accelerator, a mood lifter and a resilience builder all rolled into one. When you move, your body and brain ignite a cascade of powerful changes — from ramping up energy use to rewiring how you respond to stress.
Movement: Your Body’s Built-In Metabolic Accelerator
Let’s get one thing clear: movement doesn’t just burn calories — it changes how your body burns energy full stop. Whether you’re walking, lifting, stretching or dancing, physical activity activates dozens of physiological systems that raise your total daily energy expenditure and make your metabolism more flexible and efficient.
At the most basic level, exercise increases the number of calories your body uses to function, known as energy expenditure. This includes:
During exercise: Muscles contract and demand fuel, drawing energy from both carbohydrates and fats. The more intense the movement, the more energy required.
After exercise: Your body enters a recovery phase called excess post-exercise oxygen consumption (EPOC). Essentially a metabolic afterburn that keeps your engine running hotter for hours after you stop moving.
According to a 2024 systematic review and meta-analysis, EPOC can contribute meaningfully to overall energy expenditure, particularly after high-intensity interval training or resistance training¹. This afterburn effect varies depending on fitness level, type of exercise and duration, but it can account for 6–15% of the total energy used in a session.
Feel it: When you start to feel warmth in your muscles or breath quickening, that’s your metabolism kicking into gear.
Do it: Keep moving regularly to unlock these sustained metabolic benefits.
Why Muscle Mass Matters More Than You Think
Muscle isn’t just for strength, it’s metabolic gold. Muscle tissue is significantly more metabolically active than fat, meaning it uses more energy even when you’re resting. The leaner muscle you carry, the higher your resting metabolic rate and the number of calories your body burns to keep your organs running, even while you sleep.
But here’s the challenge: as we age, we naturally lose muscle mass in a process called sarcopenia. This gradual decline can start as early as your 30s and accelerates after 50, contributing to fatigue, reduced mobility, weight gain and a sluggish metabolism. Without regular strength-building activity, sarcopenia can quietly undermine energy levels and independence over time.
A 2023 meta-analysis confirmed that increases in muscle mass are directly associated with higher resting metabolic rate, particularly in adults over 40². Resistance training is one of the most effective ways to slow, stop or even reverse this muscle loss.
Feel it: Notice the strength and control you gain through simple bodyweight exercises or light resistance.
Do it: Build muscle gradually with consistent strength training and proper nutrition.
Experience it: Feel stronger, more energetic and confident in your daily life.
And here’s where the connection comes back in engaging in group classes or walking with friends boosts not just your muscles but your social bonds, motivating you to keep going.
Hormonal Shifts That Power Your Health
Movement doesn’t just work your muscles; it also works your chemistry. Every time you exercise, your body triggers a cascade of hormonal changes that sharpen your metabolism, improve mood and strengthen your long-term health.
Adrenaline and noradrenaline rise during activity, increasing heart rate and mobilising stored energy so your muscles can keep going. Regular exposure to these surges helps train your body to access energy more efficiently. This is a key element in keeping your metabolism adaptable.
Endorphins, your body’s natural feel-good hormones, flood your system during sustained movement, lifting mood and reducing the perception of pain. This is one reason why exercise is strongly linked to improved mental health and reduced symptoms of anxiety and depression, as shown in a 2022 umbrella review in JAMA Psychiatry³.
One hormone deserves a special mention: cortisol, often called the stress hormone. Cortisol naturally peaks in the morning to help you wake and feel alert, then tapers off through the day. Exercising in the morning aligns with this rhythm, boosting that natural energy surge and helping set a positive tone. Late in the day exercise can sometimes elevate cortisol when your body is winding down, which may disrupt sleep.
Even more critically, regular activity improves insulin sensitivity. Which means your cells can absorb and use glucose more effectively, reducing fat storage and lowering your risk of type 2 diabetes. This is particularly relevant as we age, since reduced insulin sensitivity often drives midlife weight gain and fatigue.
Feel it: Imagine starting your day with a brisk walk instead of reaching for a coffee and biscuit. Notice how your energy stays steadier and focus sharper.
Do it: Choose movement that fits your morning routine and lifestyle.
Experience it: A calmer, more resilient you throughout the day.
Metabolic Flexibility: Teaching Your Body to Switch Gears
Think of your metabolism like a hybrid engine, capable of running on different fuels depending on what’s available. This ability to switch between burning carbohydrates and fats is called metabolic flexibility and is a hallmark of metabolic health.
Regular physical activity trains your body to become more flexible. When you exercise, your muscles learn to tap into fat stores more efficiently during rest and moderate activity, preserving carbohydrates for when you need bursts of energy.
At the heart of this process are mitochondria, tiny powerhouses inside your cells that convert fuel into energy. Exercise stimulates mitochondrial growth and improves their efficiency, meaning your cells become better at producing energy without excess waste.
A 2022 review in Cell Metabolism highlights that improved mitochondrial function through regular activity supports energy production and plays a critical role in reducing inflammation and improving insulin sensitivity, these are key factors in preventing chronic disease⁴.
Here’s a quick challenge: Tomorrow, hit pause for just 5–10 minutes and move. A brisk walk, some stretches or even a spontaneous dance break. Before you start, check in with your energy and mood. After moving, notice the shift. Feeling sharper? That’s your metabolism thanking you. Repeat often and watch your body fuel itself smarter, not harder.
Activity: The Spark That Electrifies Your Wellbeing Foundation
Remember in the first part when we uncovered connection as the beating heart of wellbeing? Well, activity is the electric charge that sets that heart racing. It’s not just a nice to have; it’s the game-changer that rewires your entire system, turning a solid foundation into a powerhouse of energy, resilience and mental clarity.
Moving your body shakes up your brain chemistry, floods your mood with positivity and sharpens your focus like a laser beam. It supercharges your ability to bounce back from life’s curveballs, making stress less of a foe and more of a manageable challenge.
And here’s the kicker. The science backs this up. A 2023 meta-analysis in The Lancet Psychiatry shows that regular exercise slashes symptoms of anxiety and depression as effectively as many pharmaceuticals⁵. By getting active, you’re turbocharging the mental and emotional connections you built in the first part, making your wellbeing ecosystem not just stronger but unstoppable.
The secret weapon? Consistency beats intensity every time. Tiny, regular doses of movement — whether it’s a power walk, a quick stretch or a spontaneous dance-off will help you do it in a way that fits your life and fuels your fire.
As you build the habit, you’ll feel it with a surge of energy, a spark of clarity, and soon enough, you’ll experience it: a vibrant, resilient you ready to take on whatever life throws.
Bring It All Together: Your Wellbeing, Powered by Movement
We began this series by discovering how connection forms the foundation of your wellbeing — a vital source of support and meaning. Now you’ve seen how activity builds on that foundation and sparks your entire system into life. Together, they create a powerful synergy that fuels your energy, sharpens your mind and strengthens your resilience.
Here’s the truth: wellbeing isn’t a destination. It’s an ongoing dance between feeling your body, doing what nourishes it and experiencing the rewards over time. It’s about small, consistent steps that create lasting change.
So, here’s my challenge to you: feel it: notice how your body responds when you move. Do it: take those small, doable actions that fit your life and light your fire. And then, experience it: the boost in energy, mood and clarity that comes from living actively and connected.
Your next step: Tomorrow, commit to one simple movement, whether it’s a walk, some stretches or even a dance break. Notice how it shifts your energy and mood. Small actions like this build momentum for lasting change.
If you want personalised support to turn movement into a sustainable, enjoyable habit, Pure Body Fix® coaching is here to guide you every step of the way real-world flexibility tailored just for you.
Keep an eye out for the next part, where we’ll explore learning: how curiosity and growth fuel your wellbeing in surprising and powerful ways.
References:
[1]: https://www.nature.com/articles/s41598-024-59893-9. – Acute interval running induces greater excess post‑exercise oxygen consumption and lipid oxidation than isocaloric continuous running in men with obesity
[2]: https://www.mdpi.com/1424-8220/23/22/9235. – “Intelligent Estimation of Exercise Induced Energy Expenditure …”
[3]: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2829841. – “Exercise Interventions for Depression, Anxiety, and Quality of Life in …”
[4]: https://www.mdpi.com/2073-4409/11/13/2086. – “Impact of Exercise and Aging on Mitochondrial Homeostasis … – MDPI”
