The Importance of Movement

We are meant to grow strong and to age gracefully. Reclamation of authentic movement is the starting point . . . functional movement expert Gray Cook

For most of us, the way we think about exercise is largely defined by weight loss and workouts. Driven by circuit sessions and treadmills, high energy fitness classes, boot-camps and the latest exercise craze. Exercise activists would have us believe that participation in planned, structured sets of repetitive activities are necessary to maintain and advance our physical fitness and well-being. And for those of us who cannot not keep up with the prescribed plans and programs, we are just left behind.

Exercise can become compulsive, addictive, excessive and problematic in ways that create negative outcomes such as injuries, overuse, over-competitiveness and body-shaming. Outcomes that are far from the intent of sustaining and improving our health, fitness and quality of life. Perhaps we need to look at exercise in a different way, a more fundamental way, a way that is part of the natural cycle of growth and life. That way is called movement.

Exercise is a subset of movement. Both are activities that engage and involve our muscles to expend energy that supports our bodies leading to improved health and well-being. Exercise is an essential part of a healthy life, keeping our bodies strong and resilient with the ability to recover quickly when challenged. There are many ways to achieve this and movement that engages the muscles and expends energy can take on many forms. Developing a positive relationship with movement through intentional practices as well as a lifestyle that leans towards being more physically active can be beneficial for those who feel that they cannot complete the pre-requisites for an “exercise” plan or routine.

Daniel Lieberman a professor in the department of human evolutionary biology at Harvard University comments on the importance of simple act of moving, writing that “the more we study physical activity, the more we realize that it doesn't really matter what you do. You don't have to do incredible strength training ... to get some benefits of physical activity. There's all different kinds of physical activity, and it's all good in different ways.” From stretching and balance training, to a gentle swim, a leisurely walk or hike in nature, any form of daily movement will support your health and vitality leaving you feeling refreshed and centered. The process is accumulative and as you do a little more every day your movements become more fluid and invigorating.

Understanding the importance of continuous movement as we age can recondition our bodies. Professor Liberman notes that the mechanisms that get turned on when we do even small amounts of movement don't diminish with age. So if you're older, well into your 80s or 90s, and you do a little bit of movement work every day, you'll still get enormous benefits.

Movement is a fundamental part of exercise but mindful movement may be slightly off the mainstream view of exercise. However researchers like Michelle Segar, PhD suggest that thinking about exercise in narrow, restrictive terms makes you less likely to exercise and that changing beliefs about exercise can be helpful and liberating causing people to move more keeping their bodies stronger and more resilient with the ability to recover quickly when challenged by negative forces that influence our health and well-being.

Creating Daily Movement

A 2022 study from the British Journal of Sports Medicine found that light-intensity, all-

A 2022 study from the British Journal of Sports Medicine found that light-intensity, all-day movement was linked to lower mortality than sedentary time followed by vigorous workouts.

Many people think that to get moderate levels of physical activity, or to meet these recommended levels, they need to do extra-strenuous activities, when daily activities and mindful movements could also be very beneficial. Movements such as squatting without assistance, getting up from a seated or lying position, stretches that maintain posture and activities that improve flexibility and strength, increase range of motion and enhance blood ciculation translate into real-life strength vs gym strength.