INTRODUCTION
Last week, we had an honest conversation about calories, portion sizes, and food labels. We explored how what we eat affects the body. This week, we continue that conversation by looking at the other side of the health equation and looking at one of the important tools for maintaining a healthy balance—movement.
If calories represent “energy coming in,” then movement becomes one of the body’s simple, natural way of using that excess energy. And when both sides work together, the result is balance, vitality, and long-term health.
I want this week’s reflection to discuss the interplay of how certain natural tools such as movement impact on the energy balance, continuing the conversation from last week, and making sense of how the body truly works—scientifically, practically, and spiritually.
- Why Movement Matters: Completing the Health Equation
The body was created with a perfect system for maintaining balance. Food gives us energy. Movement helps to maintain the energy balance by expending some of the energy that is in excess of what the body needs. But in modern life, the equation often becomes unbalanced—not because we intentionally eat poorly, but because we simply move far less than the body was designed for.
We sit more.
We drive more.
We work at desks.
We rely on technology to take steps for us.
And gradually, the body stores whatever energy it doesn’t use. That stored energy becomes fat—not as punishment, but as a natural biological process.
This is why understanding movement is essential.
Not from a place of guilt, but from a place of stewardship.
- How the Body Burns Calories: A Simple Explanation Anyone Can Understand
It is important to understand the background behind how the body uses energy. Here is a simple breakdown of the science that affects every single person, regardless of age, size, or fitness level.
A. Your Body Burns Calories Even at Rest (BMR)
Before we talk about exercise, it’s important to know that 60–70% of the calories you burn each day happen without you moving at all.
This is called your Basal Metabolic Rate (BMR).
Your body burns calories to:
keep your heart beating
power your lungs
run your brain
maintain temperature
repair cells
support the immune system
Even while sleeping, your body is working harder than you think.
So movement isn’t the only part of the equation—but it is the part we have the most control over.
B. Daily Movement (NEAT): The Silent Calorie Burner
You may be surprised, but some of the biggest calorie-burning activities are not exercise—they are the small movements we make throughout the day.
This is called NEAT (Non-Exercise Activity Thermogenesis).
Examples include:
walking at work
doing chores
cooking
standing instead of sitting
taking stairs
gardening
playing with children
NEAT can account for 200 to even 800 calories a day, depending on how active your lifestyle is.
This is why some people stay healthy without ever entering a gym—they simply move more.
C. Exercise and Sports: Intentional Energy Use
Exercise is just structured movement. It raises your heart rate, engages your muscles, and significantly increases the calories you burn.
Examples of calories burned (approx. per hour):
Walking: 150–250
Brisk walking: 250–350
Jogging: 400–600
Cycling: 300–600
Strength training: 300–500
Sports (football, tennis, basketball): 400–800
The point isn’t numbers—it’s understanding that movement transforms the body into an active engine rather than a storage container.
D. The Afterburn Effect (EPOC): Burning Calories Even After You Stop Moving
Some forms of exercise (like strength training or interval training) elevate your metabolism for hours.
Your body continues burning calories as it repairs and rebuilds muscles.
Think of it like this:
The workout lights the fire
The afterburn keeps the embers glowing
This is why movement pays dividends even after you’ve stopped.
- Movement and the Energy Equation: Why Balance Is Everything
The body follows one simple principle:
Calories In – Calories Out = Energy Balance
If we consume more and move less → the extra is stored.
If we consume moderately and move moderately → balance.
If we move more consistently → the body uses stored energy as fuel.
Movement is how the body stays balanced.
Not just slimmer—healthier, lighter, clearer, calmer.
And it doesn’t have to be extreme.
It simply has to be consistent.
- A Layman’s Picture: Fuel Tank and Engine
Picture your body as a car with a fuel tank.
Food = fuel
Movement = driving the engine
If you constantly refuel but rarely drive, the tank becomes too full.
If you drive regularly, fuel flows smoothly.
If you challenge the engine occasionally, it becomes stronger.
Movement is the vehicle that keeps the system from overflowing.
- A Biblical Perspective: God Designed Us to Move
Movement is not just scientific—it is spiritual.
Scripture affirms it repeatedly:
“In Him we live, move, and have our being.” —Acts 17:28
Paul compares spiritual growth to athletes training for a race.
The Proverbs 31 woman is described as strong, active, and energetic.
From Eden to today, movement has been part of God’s design for human flourishing.
A still body easily becomes a struggling body; a moving body becomes a thriving one.
- Practical Ways to Move More Without Feeling Overwhelmed
You don’t particularly need a gym membership or intense routines. I have a gym membership which also has its benefits for my needs especially where I live when the weather becomes too cold for outdoor exercises. I know I am giving valid excuses but don’t do cold very well.😊 Movement can be very natural, enjoyable, and part of your daily rhythm.
Take more steps each day
Stand up every hour
Use stairs when possible
Incorporate stretching or light walks
Join a recreational sport or dancing
Walk after meals
Turn chores into opportunities for movement
Start small and grow gradually
Small steps lead to big transformation.
- Final Encouragement: Steward the Body God Gave You
Movement is not punishment for eating.
It is a gift to help us live fully.
When we understand calories, portions, food labels, and movement, we are simply aligning ourselves with the wisdom God built into our bodies.
Your health journey does not require perfection—only awareness, small steps, and consistency.
Move a little more today than yesterday.
Your body—and your future self—will thank you for it.
- Personal Reflection — How Movement Has Spoken to Me Over the Years
When I look back over the years—through my journey as an athlete, a pharmacist, a believer, and simply a man learning to take care of the body God gave me—I realise that movement has always been a teacher.
There were seasons when I trained consistently, and my whole life felt lighter, clearer, more focused.
And there were seasons when I slowed down, became sedentary, and suddenly everything felt heavier—not just my body, but my thoughts, my energy, and even my faith.
Movement became more than exercise.
It became a mirror.
It showed me when I was carrying stress.
It showed me when I was overeating.
It showed me when I needed discipline—not just physically, but spiritually.
When I kept moving, even gently, my mind stayed sharper. My emotions steadier. My spirit more settled.
I came to understand that movement is not a punishment for eating but a pathway to clarity, balance, and peace.
Looking back, I see God’s hand guiding me—using sports, walking, training, and even simple daily activity to shape my discipline and my stewardship.
Movement has been a gift, and I want to honour it more intentionally in this season of my life.
- Prayer — Asking God to Help Us Steward Our Bodies Well
“Father, thank You for the gift of this body You have entrusted to us.
Teach us to honour You not only with what we eat but with how we move.
Give us wisdom to understand the balance of energy, the importance of activity, and the beauty of a body in motion.
Help us break patterns of inactivity, lethargy, or imbalance.
Strengthen our discipline and renew our desire to care for the living temple You have given us.
May our daily steps—no matter how small—bring us closer to health, clarity, and purpose.
We commit our bodies, our habits, and our journeys into Your hands.
In Jesus’ name, Amen.”
- Takeaway Quote
“Movement is not a chore—it is a God-given tool that helps the body find balance, the mind find clarity, and the spirit find peace.”
Let’s Keep Going Together
Whether you are a Christian, of another faith, or still seeking your spiritual path, I’m glad you’re here. If this message resonated with you, please share, reflect, or reach out. Let’s support each other on the journey toward wholeness—in mind, body, and spirit.
Together in grace,
Joseph