Mistaking Walking for Exercise: A Student Health Crisis in the Making

Oluwaferanmi Mary

The extent to which structured exercise has been replaced by routine daily movement is increasingly alarming. Everyday activities such as walking to class or completing chores are often mistaken for exercise. However, not all physical engagement results in comprehensive body movement. For instance, on days when lectures begin at 8 a.m. and end at 2 p.m., a student may remain seated in class for hours. While such a schedule may seem full, it does not equate to real physical activity. In fact, prolonged sitting has been linked to increased risk of heart disease, stroke, and premature death.

It is well established that physical exercise plays a vital role in maintaining both physical and mental wellbeing. This is especially important for students, who often face academic pressure, irregular routines, and predominantly sedentary lifestyles. Increasingly, many now substitute exercise with incidental movement — walking across campus, doing laundry, or taking the stairs. Though this might feel efficient, it raises an important question: Are these activities sufficient to support long-term health? Or are students trading genuine fitness for short-term convenience?

What counts as Exercise?
Exercise is defined as planned, structured, and repetitive physical activity performed with the aim of improving or maintaining physical fitness. This differs from general physical activity, which includes any movement that uses energy — such as housework or walking to class. Confusing the two can create a false impression of being “active”, even when one fails to meet the minimum health guidelines.

The Effects of Replacing Exercise with Daily Movement

Substituting structured workouts with routine activities may create the illusion of an active lifestyle. However, these forms of movement often lack the duration, consistency, and intensity needed to meet health standards. Without deliberate physical effort, students risk falling below the World Health Organisation’s recommendation of at least 150 minutes of moderate-intensity aerobic activity per week, plus muscle-strengthening activities on two or more days.

Other several negative consequences are:

Weight gain and unhealthy body composition

Postural issues and musculoskeletal pain from prolonged sitting

Decreased cardiovascular endurance and stamina

Reduced ability to cope with stress and a weakened immune system
The impact on mental health is equally significant. Regular exercise is proven to:

-Reduce symptoms of anxiety and depression

-Improve sleep quality, which is often disrupted in student life

-Boost mood by releasing endorphins, the body’s natural stress-relievers

-Enhance memory, focus, and learning capacity, through improved blood and oxygen flow to the brain

-Provide a positive outlet for tension and social interaction through group fitness or sports.

Research also shows that adults who engage in regular physical activity, particularly between 150 to 600 minutes per week, have a significantly lower risk of premature death. These benefits underscore why replacing structured exercise with casual activity is a health gamble.

Practical Solutions for Students

Recognising the importance of exercise does not require a complete overhaul of a student’s daily routine. Rather, modest and consistent actions can make a meaningful impact over time. Here are practical strategies to reintroduce structured physical activity:

Incorporate short daily workouts of 10–15 minutes
Use high-intensity interval training (HIIT) between study sessions
Join campus fitness clubs, intramural sports, or recreational activities
Take regular movement breaks during long hours of screen time
Opt for active commuting, such as walking or cycling to class.

By adopting these small but deliberate habits, students can maintain fitness levels, manage stress, and improve their academic focus—all without sacrificing academic or social commitments.

Exercise is a fundamental requirement for students striving to maintain a balanced and healthy lifestyle. While daily movement contributes to baseline activity, it does not replace the structured nature and full-body benefits of exercise. As students navigate their academic journey, prioritising physical health is a necessary investment in both present well-being and future success. Both institutions and students must acknowledge the critical role of regular movement, whether through a brisk walk, a quick yoga session, or a friendly game of basketball. In all its forms, physical activity remains essential to unlocking academic potential, mental clarity, and long-term health.