As fitness trends evolve, a quieter, more sustainable approach to movement is gaining attention. Rather than high-intensity workouts or rigid training plans, people are leaning into “quiet fitness."

“This type of exercise focuses on consistent, low-intensity workouts that fit naturally into daily life,” said Stella Volpe, a nutrition and exercise expert at Virginia Tech. “It prioritizes movement, well-being, and rest.”

Instead of structured gym sessions or intense training plans, quiet fitness can include walking during phone calls, holding walking meetings, or taking brief stretching breaks throughout the day. 

“It’s simply moving more, and more often,” Volpe said.

Rethinking what counts as exercise

One of the biggest misconceptions about low-intensity movement is the belief that it is not enough to improve health, Volpe said.

“People can get caught up in thinking they need to run or perform high-intensity exercise,” she said. “However, simply being active is important and could get more people moving.”

According to Volpe, the mindset that exercise has to be intense keeps many people from getting started at all. Research shows that activities like walking can lower the risk of chronic disease and support long-term health.

Volpe noted that only about 25 percent of people exercise regularly, and redefining exercise as simply being more active could help more people move.

Can quiet fitness improve strength and heart health?

Although quiet fitness might sound gentle, it can still provide important health benefits. Depending on the activity, Volpe said it can help maintain or build strength, improve cardiovascular health, and reduce injury risk. 

“Consistent movement over time helps strengthen cardiovascular fitness,” she said. “And depending on the activity, there might be an increase or maintenance of strength.”

As people become more fit, they may naturally be able to move longer or gradually increase intensity, she said.

Easy ways to get started

Quiet fitness does not require special equipment or a gym membership. Volpe recommends incorporating small movements throughout the day, including:

  • Walking to work or parking farther away from any entrance

  • Taking the stairs instead of the elevator

  • Stretching or meditating during short breaks

  • Doing small leg lifts or engaging the core during meetings

  • Sitting on a balance ball at work

  • Dancing or moving during television commercials

“These small movements add up,” Volpe said, “and they help people stay active without feeling overwhelmed.”

Consistency over intensity

For people new to quiet fitness, Volpe encourages focusing on consistency rather than performance.

“Try to move every day,” she said. “And if you do not, it is OK, just try to be active most days of the week.”

Ultimately, quiet fitness is about changing how people think about exercise.

“Some movement is better than nothing,” Volpe said. “That’s the mindset change I’d like people to make.”

About Volpe

Stella Volpe is a professor and head of Virginia Tech’s Department of Human Nutrition, Foods, and Exercise. Volpe's research focuses on obesity and diabetes prevention, as well as functional foods and inflammatory markers. She also conducts research on athletes of all levels. Volpe is an American College of Sports Medicine (ACSM) Certified Clinical Exercise Physiologist and a registered dietitian nutritionist. She is the past chair of the United States President’s Council for Fitness, Sports and Nutrition and past president of the ACSM. 

Interviews

To schedule an interview with Stella Volpe, contact Margaret Ashburn in the media relations office at mkashburn@vt.edu or 540-529-0814.

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