Motion is Lotion: Move your body daily

What promotes good joint and bone health, mental fortitude, strength, excellent circulation, coordination, increased cognitive and learning capabilities, reflex reactivity, immune function and an ability to concentrate better? Movement. 

It sounds so simple and yet, it eludes many people as they assume that movement equals exercise and exercise is strenuous and perhaps even unpleasant. But our bodies are designed to move, and movement is critical for physical and mental well-being; even small amounts of movement daily can offset various ailments and improve health. 

Without movement, the body deteriorates and becomes susceptible to illness and disease. Regular movement is more important than ever, due to increasingly sedentary lifestyles.  Movement provides various health benefits beyond weight loss, including improvement of cardiopulmonary, musculoskeletal and organ health.  In short, sitting isn’t very good for us more than in short stints. It is estimated that an average American sits for 13-15 hours per day. 200 years ago, nearly 90% of the world’s population existed in agricultural societies. People sat 3-4 hours a day, only while taking breaks from physical work.  Also, most were not dependent on cars, buses or trains to get everywhere; nor the technology of washing machines, dryers, dishwashers, etc that make our lives easier but decrease the movement of our bodies.   Whether working in fields or in service positions, our ancestors walked and stayed active on a daily basis and didn’t suffer many of the ailments present in our modern society. 

Exercise regimens are important, but so is general movement and there are many ways to increase activity in current lifestyle, just by being more aware and committed when it comes to moving the body. Here are a few ways to keep moving from morning to night, and you might be surprised at the little, and fun, ways that movement can sneak into your daily life.

• Take the stairs rather than the elevator or escalator.
• Walk around the house while doing activities such as brushing your teeth or talking on the phone.
• Turn cleaning into cardio, vacuum, sweep, reaching to wipe down cabinets, etc.
• Skip the dishwasher or washing machine and consider handwashing. 
• If you have a dog, go out for a daily walk together. The dog needs movement, too!
• Walk on a treadmill, ride an exercise bike or march in place while watching TV. 
• Mow the lawn, rake leaves, plant flowers, plant/weed the garden, wash your car if able. 
• Cook or bake new recipes as a way to stay on your feet and keep your body moving.
• Make your lunch break active and include a walk. 
• If you work in an office, use a standing desk if possible. 
• Set a reminder to stand up and move every 30-60 minutes. 
• Walk or bike to work. 
• Standing heel lifts while waiting in line to promote ankle stability and mobility.
• Start your day with stretching; even gentle yoga or basic stretches will prepare muscles for the day and keep joints lubricated. 
• Park at the far end of the parking lot. 
• Use your non-dominant hand for different tasks. 
• Walk or bike to do errands when possible. 
• Have fun-dance, hula hoop, skip, hop, jump rope, crawl, juggle.
• Have walking meetings. 
• Stand while folding laundry. 
• Avoid drive-throughs and walk inside. 
• Sit on a stability ball.
• Do squats or lunges when picking up the house or yard. 
• Take deep breaths and laugh. 

Little steps can equal big results when it comes to increasing the body’s ability to stay healthy. All it takes is one small change done consistently over time to add up to better energy and vitality, while protecting the body. And, if you’re ready to increase daily activity by also incorporating a more vigorous plan, try a new sport, check out a yoga class, go hiking or swimming. By continuing to try new things and moving your body in different ways, the mind and body stay engaged, ready to live in optimum health. 

Erin Lindburg

OTR/L, IMH-C, PCES, Expert in JFB Myofascial Release and Pelvic Rehab

Integrative Therapies and Wellness