Intentional movement

What is Intentional Movement (IM)?

Intentional movement (IM) refers to any form of physical activity done with purpose and awareness, aligning with your personal goals, values, and well-being. IM is broader than structured exercise—it includes any type of deliberate movement that contributes to physical and mental wellness, whether it’s part of a formal routine or not.

At QPER Health, we advocate for moderate-intensity IM as a powerful component of positive lifestyle change. IM at this intensity level boosts metabolic health, improves physical fitness, and can support emotional well-being.

What is Moderate-Intensity Intentional Movement?

Moderate-intensity IM is characterized by a moderate increase in heart rate and more noticeable breathing. It’s sustainable without excessive fatigue and is ideal for engaging consistently. A helpful tool to gauge this level is the “sing-talk test”:

  • If you can talk but not sing during an activity, you’re likely at a moderate intensity level.

For users of the QPER Health app, we offer personalized, data-driven estimates of moderate-intensity ranges based on your heart rate. While you engage in the IM of your choice, check your heart rate on your fitness watch to see if you are in the moderate-intensity range. Here are some excellent examples of IM activities at moderate intensity:

  1. Brisk Walking: Whether walking to the store, commuting, or exploring your neighborhood, brisk walking is an accessible way to get moving at a moderate intensity.
  2. Climbing Stairs: Take advantage of staircases at work or in your apartment building for a convenient, effective way to incorporate moderate-intensity IM into your day.
  3. Hiking: Nature walks or hiking provide varied terrain and elevation changes, boosting both physical endurance and mental clarity.
  4. Dancing: Social dancing like salsa or fitness dance classes can elevate your heart rate while you’re having fun.
  5. Bike Riding: Biking at a steady, moderate pace—whether outdoors on flat terrain or indoors on a stationary bike—is an effective form of moderate-intensity IM.
  6. Gardening: Engaging in tasks like digging, planting, and raking offers a calming, productive way to move intentionally.
  7. Yoga: Dynamic styles like Vinyasa or Power Yoga can offer moderate-intensity movement while enhancing flexibility, balance, and focus.
  8. Resistance Training: Using resistance bands, free weights, or machines at moderate effort and repetition levels supports strength while offering moderate-intensity benefits.
  9. Household Chores: Everyday tasks like vacuuming, sweeping, and lawn-mowing can contribute to moderate-intensity IM, making regular activities productive for fitness.
  10. Swimming: Steady lap swimming offers a low-impact, full-body moderate-intensity movement.

Finding Your Ideal Intentional Movement

There’s no single approach to IM—creativity and variety are key! What matters is that the intensity matches your current fitness level and feels sustainable. Remember, what’s moderate intensity for one person may differ for another, so be mindful of your own capabilities and comfort. It’s wise to consult a healthcare provider or fitness expert before beginning a new IM routine, especially if you have health considerations. They can help you find a safe, effective level of intensity tailored to your unique needs and goals.

Is Intentional Movement the Same as Exercise?

Not quite. All exercises are intentional movements, but not all intentional movements are exercise. IM is a holistic approach, prioritizing mindfulness about how and why you move. While exercise is typically formal and goal-oriented, IM covers diverse, less formal ways to stay active and maintain well-being.