How Exercise Habits Have Changed Over 100 Years: Are We Active Enough?

A Century of Movement: How Exercise and Daily Activity Have Transformed

Blog Post Series Exercise

Over the past hundred years, the way we move has changed dramatically. Once built naturally into everyday life, movement has been replaced by sedentary work, transportation, and entertainment. By examining these shifts through the lens of metabolic health, we can better understand what has been lost and how to rebuild daily habits that support vitality and long-term well-being.

This article is part of our Century of Change series, which explores how metabolic health has been shaped by changes in diet, movement, and stress responses over the last hundred years.

Early 20th Century: Naturally Active Lifestyles

In the early 1900s, physical activity was built into daily life. Many people worked in agriculture, factories, or trades that required manual labor. Household chores like handwashing, chopping wood, and walking long distances were essential parts of daily life. Leisure activities often involved physical play, social dances, or sports. Movement wasn't something people had to schedule; it was simply how life operated.

This baseline of daily movement supported strength, cardiovascular fitness, and metabolic flexibility without the need for structured exercise programs.

Mid-20th Century: Industrialization and Organized Activity

As industrialization advanced, more people transitioned to office and factory jobs that required less physical exertion. Sedentary work gradually replaced manual labor for many, creating the first major shift away from natural daily movement.

During this period, organized sports and recreational activities became more prominent. Schools incorporated physical education, adults joined community leagues, and structured fitness programs emerged. This marked the beginning of consciously "making time" for exercise to counterbalance increasingly sedentary jobs.

Public health campaigns also started emphasizing physical fitness as essential for national strength and personal well-being, laying the groundwork for the modern fitness movement.

Late 20th Century: Technology and Sedentary Shifts

The latter half of the 20th century brought rapid technological advancements that changed how people worked, traveled, and entertained themselves. Cars replaced walking and cycling for many daily trips. Television became a dominant leisure activity. Office work expanded as economies shifted toward services and information industries.

These cultural and technological shifts led to a sharp decline in daily movement. Exercise became something separate from daily living, an optional activity rather than a built-in behavior. As a result, lifestyle-related conditions such as obesity, cardiovascular disease, and type 2 diabetes became more prevalent, as explored in Understanding Chronic Disease.

Modern Era: Reclaiming Movement

Today, many people recognize the health consequences of sedentary living and are intentionally reintroducing movement into their lives. Current public health guidelines emphasize regular physical activity for maintaining strength, cardiovascular function, metabolic health, and mental well-being.

The World Health Organization recommends at least 150-300 minutes of moderate-intensity aerobic activity or 75-150 minutes of vigorous-intensity activity each week, along with muscle-strengthening exercises on two or more days. These recommendations align with the principles outlined in Embracing Movement: A Path to Physical and Mental Vitality, which explores practical ways to make movement a joyful and integrated part of daily life.

Beyond structured exercise, increasing everyday movement-walking, cycling, stretching, standing, and active play-supports metabolic resilience and long-term vitality. This approach reflects the movement pillar of the Four Foundations of Wellness.

Building a Movement Lifestyle

Reclaiming movement doesn't mean replicating the physically demanding lifestyles of the past. Instead, it involves intentionally weaving regular activity into modern routines. Practical strategies include walking or cycling for short trips, taking stairs instead of elevators, using standing desks, scheduling exercise like any other appointment, and participating in genuinely enjoyable activities.

Communities and workplaces can help by creating safe spaces for activity, promoting active transportation, and supporting wellness programs. For individuals, integrating movement into a broader wellness lifestyle ensures it becomes a sustainable, meaningful habit rather than a short-term fix.

Moving Forward: Reclaiming Daily Vitality

Over the last century, movement has shifted from a natural part of daily life to a scheduled activity many struggle to maintain. Recognizing this shift is the first step toward change. By intentionally incorporating movement into everyday routines, embracing structured exercise, and aligning with the Four Foundations of Wellness, we can restore what modern lifestyles have taken away: strength, resilience, and vibrant metabolic health.