How your thoughts can amplify the benefits of movement
The key to improving your movement is never just about doing the moves; equally important is believing in their value.
In my courses, I talk a lot about starting with awareness, noticing how you move in everyday life. Often, helping my clients reframe what’s already benefiting their bodies every single time they move paves the way for adding more variety and frequency. They start to appreciate all their movements, not just the “big stuff” we tend to label as exercise.
The result? It becomes easier to make changes that improve movement habits, because the mind is already seeing movement more positively. When I encourage clients to tune in to how they feel after they’ve moved and how they feel at the end of a day with more variety, and to take a moment to applaud themselves for it, consistency naturally becomes easier.
In fact, when you know movement is good for you, and when you believe that all the movements you use in a day are doing you good, it actually does you more good than just going through the motions on autopilot.
The ‘Hotel Workers’ study
I first heard about the ‘Hotel Workers’ study by Ellen Langer, described in her book The Mindful Body: Thinking Our Way to Chronic Health, when she discussed it with Dr Rangan Chatterjee on Episode #537 of his podcast Feel Better Live More: The Power of Mindset - How Your Thoughts Transform Your Physical Health & Why Embracing Uncertainty Is the Key to Wellbeing.
In this 2007 Harvard study, researchers looked at 84 hotel room attendants working in several hotels. These women cleaned around 15 rooms per day; walking, bending, lifting, carrying, so their work already met the criteria for moderate physical activity.
Some hotels were randomly selected to receive information; through a presentation, handout, and posters, explaining that their work counts as exercise, meeting or exceeding public health guidelines. The control group was not given this message.
The results
After four weeks, although their workload didn’t change, the “informed” group showed:
Greater belief that “I exercise regularly” and “my work is exercise”
Reductions in weight (around 2 lbs on average)
Lower body fat percentage
Reduced waist-to-hip ratio
A drop of about 10 points in systolic blood pressure
The researchers concluded that mindset matters: believing your activity counts can unlock real, measurable benefits, beyond the movement itself.
The message
In daily life, many of us already do movement that counts; walking between meetings, carrying groceries, gardening, cleaning, climbing stairs, or chasing after kids or pets. Yet we often dismiss it as “just everyday stuff.”
What this study suggests is that when we recognise and value that movement as meaningful, when we tell ourselves, this counts, I’m active today, I’m using my body in a healthy way, we may amplify its benefit.
Three ways to apply this
Reframe your mindset
At the end of your day, ask: “Did I move my body today?” List everything, no matter how small; carrying bags, crouching to reach something, walking uphill. Then mentally label it as beneficial: that counts.Create visible reminders
Like the housekeepers’ posters, add notes to your fridge or phone: Every movement counts or Move more, live more.Celebrate small wins
Don’t wait for the gym session or the big hike, notice and applaud the micro-movements of daily life. Write them down; you might surprise yourself.
Why it matters
Movement is one of the cheapest, most accessible health tools we have. But if we undervalue it, we may not use it enough, and miss out on its full benefit.
By simply seeing our movement differently, as part of an active lifestyle, not just a side-effect of our day, we can improve our health, mindset, and appreciation for what our bodies do.
I’d love to hear from you: what was one moment today where you moved and recognised it?
Reply and tell me and keep noticing, and you may find yourself doing a lot more.
Wendy
P.S. If you’re curious, here’s the reference to the study: Crum A.J. & Langer E.J. (2007) Mind-set matters: exercise and the placebo effect. Psychological Science, 18(2):165-71.
