How an Active Body Supports Your Holistic Health
Welcome back! Following our dive into the essential pillar of Nourishment, we turn our attention to the second cornerstone of holistic health: Movement.
In our foundational post, “A Holistic Approach to Health and Wellness: Simple Habits for a Thriving Life“, we emphasized that health is an interconnected system. The way we move (or don’t move) has profound effects that ripple far beyond muscle tone—it impacts our mood, sleep quality, cognitive function, and resilience to stress.
This post is dedicated to cultivating a movement mindset. This shift is about ditching the “no pain, no gain” pressure and adopting a philosophy where movement is a joyful, necessary act of self-care. It’s about embracing consistency over intensity.
🌟 Redefining “Exercise”: It’s More Than the Gym
For many adults, the word “exercise” evokes images of punishing routines and heavy weights. This intimidating view is often what stops people from starting. In the context of holistic health, we use the word Movement.
Movement is simply utilizing your body in the way it was designed to be used. It includes:
- Functional Movement: Daily activities like carrying groceries, playing with pets, or gardening.
- Intentional Movement: Dedicated time for walking, stretching, or working out.
- Restorative Movement: Gentle practices like Yin Yoga, Tai Chi, or deep stretching aimed at recovery and flexibility.
The goal is to increase the amount of non-sedentary time throughout your day to promote an active body and healthy mind.
🧠 The Cognitive and Emotional Benefits of Moving
The holistic health benefits of exercise are perhaps most evident in the brain. When you move, your body releases powerful hormones and neurotransmitters.
- The Endorphin Rush: Exercise releases endorphins, natural mood elevators that can help manage symptoms of anxiety and depression. A consistent movement practice is a powerful tool for emotional regulation.
- Improved Cognitive Function: Physical activity increases blood flow to the brain, which supports the growth of new brain cells and improves memory, focus, and creativity. Taking a walk before a complex task can often lead to better problem-solving.
- Stress Reduction: Movement is a fantastic way to metabolize stress hormones (like cortisol) that build up when you’re under pressure. A brisk walk or a challenging workout allows your body to physically work through tension, leaving you calmer afterward.
🧘♀️ Building Consistency Over Intensity
For gentle exercise for adults, the key to long-term success is to build a habit that is easily maintained, even on bad days.
- The 10-Minute Rule: If you are struggling to start, commit to just 10 minutes. Often, once those 10 minutes are over, you’ll feel motivated to continue. If not, you’ve still moved for 10 minutes—a victory!
- Stack Your Habits: Integrate movement into existing routines. For example, do 5 minutes of stretching while your coffee brews, or take a 15-minute walk immediately after dropping the kids off at school. This is a powerful strategy for embedding healthy habits.
- The Power of Walking: As we mentioned in our foundational post, walking is the simplest, most accessible, and highly effective movement there is. It’s low-impact, great for heart health, and perfect for getting that necessary vitamin D when outdoors. Aim for 30 minutes most days.
🛡️ Movement for Longevity and Resilience
Beyond the immediate benefits, a movement mindset is an investment in your long-term physical health and independence.
- Bone Density: Weight-bearing exercises (like walking, hiking, or weight training) are essential for maintaining bone density, which is crucial as we age.
- Cardiovascular Health: Regular movement strengthens your heart, making it more efficient at pumping blood and lowering your risk of chronic disease.
- Flexibility and Balance: Incorporating restorative movement like yoga or balance exercises helps prevent falls and keeps your body pliable and pain-free, allowing you to continue enjoying life’s physical activities well into your later years.
🤸 How to Find Your Joyful Movement
The most important piece of advice is to find movement you genuinely enjoy. If you dread your workout, it will never be a sustainable, holistic habit.
- Explore: Try a variety of activities—Pilates, dancing, gardening, rock climbing, or team sports.
- Prioritize Fun: If you find something that feels like play, you will naturally look forward to it. This transforms movement from a “should” to a “want.”
- Make it Social: Join a walking group or take a class with a friend. Having a social element adds accountability and enjoyment.
Adopting a movement mindset is about respecting your body’s need for activity. It’s an integral component of your holistic framework, working hand-in-hand with nourishment, inner peace, and connection to ensure you are living a life of energy and vitality.
What is one non-traditional way you can incorporate joyful movement into your day today? Let us know in the comments!
Suzanne Horrocks 