If you look to the blue zone communities, where longevity is a way of life. They don't go to gyms. They work in the garden and have a green thumb, they climb trees in their 90's to get fruit, they walk to see neighbors, they catch public transport and move in a way that is meaningful and fun.
For some it may be going for a run before work, for others it might be a sunrise surf, getting a dose of nature, connection, a refresh of the mind and some ocean therapy. What ever it is for you, make movement a way of living rather than a chore. Start there, then work on optimizing other aspects of our physical health and function.
Having a functional end goal, with a deep why behind it, is the best motivation in the world. I used to hate running, after years of running being used as punishment when our team lost a game on the weekend. I found my love for running again when I did a half marathon for a good cause. I learned to love running in nature again. Something I always enjoyed as a kid, before it became a performance indicator.
Start where you stand. A beach walk, catching public transport or riding to work, might be the perfect next step.
Make Movement a Lifestyle
- Move naturally: Integrate movement into your daily routine, like walking, gardening, taking the stairs, or dancing.
- Find activities you enjoy: Choose activities that you find fun and engaging, making movement a pleasure, not a chore.
- Embrace variability: Incorporate a variety of movements to challenge your body and prevent boredom.
Master Movement Control
- Focus on functional movement: Train movements that mimic your daily activities and desired skills.
- Prioritize mobility and flexibility: Improve your range of motion and joint health.
- Develop core strength: Strengthen your core muscles for better balance and stability.
- Practice mindful movement: Pay attention to your body and how it moves.
Build Strength and Endurance
- Engage in strength training: Use bodyweight exercises, weights, or resistance bands to build muscle.
- Challenge yourself: Gradually increase the intensity and duration of your workouts.
- Prioritize endurance: Incorporate activities like running, swimming, or cycling to improve your cardiovascular health.
Remember: Motion is Lotion
- Move every day: Aim for at least 30 minutes of movement daily.
- Avoid prolonged sitting: Break up long periods of sitting with regular movement breaks.
- Listen to your body: Pay attention to any pain or discomfort and adjust your activities accordingly.
Beyond Physical Movement
- Address emotional stress: Recognize that stress can contribute to physical pain and stiffness.
- Seek professional help: Consult with a physical therapist or other movement specialist if you have persistent pain or limitations.
By incorporating these practical tips into your daily life, you can unlock the healing power of movement. Remember, your body is designed to move, and by embracing movement as medicine, you can improve your overall health, wellbeing, and longevity.
