Have you ever been captivated by a topic or scientific discovery that just sticks with you? One that changed the way you think about your life? That’s how I felt while watching and reading about Dan Buettner’s docuseries on what he terms “The Blue Zones”- regions of the world where people regularly live healthily to 100 years and beyond!
One of the key principles for supporting longevity and vitality in these communities was how natural movement is woven into their daily lives! This echoes a mantra shared with me by a mentor in chiropractic school: “Motion is lotion,” which highlights the healing power of movement - not just for joint health, but for overall resilience and fluidity in life.
In this article, we’ll explore the power of movement and how it supports a long, healthy, and fulfilling life.
The Decline of Natural Movement
As Western society has evolved, so has our way of life! While technology and convenience have brought about countless benefits, they’ve also led to a steep decline in the natural movement that was once unavoidable. I sometimes term this the “age of convenience and displaced personal responsibility.”
With this decline comes a rise in lifestyle-related disorders and metabolic diseases: obesity, cardiovascular disease, type II diabetes, insulin resistance, and even some cancers. The connection is clear that less movement contributes to more complex chronic health issues.
Why Movement Not Exercise
You might notice I’m using the word “movement” instead of “exercise”. Here’s why.
First, exercise may not be for everyone at all times, but I would argue that movement can be. The traditional concept of exercise - lifting weights at the gym, running on a treadmill, or using resistance machines - represents just one form of movement! It’s a fantastic option for those who enjoy it, but it’s certainly not the only way to stay active.
Movement, on the other hand, encompasses much more. We can avoid the knee-jerk response and sometimes paralysis that occurs with the word “exercise.” Movement allows us to shift our thinking beyond structured exercise. This opens up opportunities for simple, daily activities that also benefit your health!
Don’t get me wrong! I generally enjoy structured exercise including distance running. But the point is that exercise is just one path to longevity. Movement is broader, more accessible, and equally important and impactful.
Examples of Movement & Exercise
Exercise typically refers to a structured physical activity designed to improve fitness- weightlifting, HIIT, cardio, pilates, and more. Movement, however, is the natural physical activity we engage in daily—walking, gardening, carrying groceries, playing with pets or kids.
By shifting our mindset to embrace natural movement, we can unlock many of the same benefits without the barriers many people face when it comes to traditional exercise.
What is Longevity and What Supports It?
When we talk about longevity, it’s not just about living longer - it’s about living healthier. Longevity touches on three core aspects: lifespan, quality of life, and well-being. To truly support longevity, we require a whole-person approach that includes physical, mental, and social health.
Key Factors that Support Longevity
- Genetics and epigenetics (the way that lifestyle and environment direct our gene expression)
- Balanced, quality nutrition
- Daily movement and activity
- Quality sleep and relaxation
- Avoiding harmful habits (smoking, alcohol consumption, regular and diet sodas, etc.)
- Strong, supportive social connections
- Effective stress management (physical, mental, and emotional stress)
- Access to quality healthcare
- Clean air and clean water
- Lifelong learning potential
- Positive outlook on life
No single factor outweighs the others- all work together to synergistically support longevity from every angle.
Why is Movement So Important for Longevity?
Movement impacts all three aspects of our health: physical health, mental health, and social health. In the integrative medicine world, we term this biopsychosocial health! Here are some of the benefits broken down into this framework:
Physical Benefits of Movement:
- Supports heart and blood vessel health
- Support muscle and bone health
- Reduces chronic pain
- Enhances metabolic function and energy production
- Lowers the risk of certain cancers
- Slows cellular aging and builds overall physical resilience
- Supports gut health and digestive function and helping with symptoms like bloating
Mental & Cognitive Benefits of Movement:
- Boost cognitive function
- Support emotional health
- Reduces stress and anxiety
- Supports mental-emotional resilience and the HPA axis
Social Benefits of Movement:
- Fosters social connection through group activities
- Strengthens communities around healthful habits
Natural Movement vs. Functional Movement
Both natural and functional movement are vital for longevity.
What is Natural Movement?
Natural movement refers to the motions we use in daily life—sitting, standing, walking, climbing stairs. In the past, it also included jumping, crawling, and lifting as part of survival. In the “Blue Zones”, natural movement is still part of everyday life, from gardening to walkable cities.
Returning to natural movement, even in small ways, can have significant health benefits.
What is Functional Movement?
Functional movement is purposeful, biomechanically sound activity designed to improve how we move in daily life. This category includes most exercises like squatting, pushing, pulling, and twisting. Functional movement strengthens muscles and improves flexibility, balance, and endurance—making natural movement easier.
Movement Qualities that Promote Longevity
When it comes to movement, each of the following qualities is essential for maintaining health and resilience. Neglecting any of these qualities can lead to pain or injury. Too much focus on one without the others can also lead to imbalances. A well-rounded approach is key to longevity.
Flexibility
- Involves moving muscles and joints through their full range of motion
- Prevents stiffness, supports joint health, and allows adaptability to changing environments
Strength
- The ability to generate force to move and resist external forces
- Strength training maintains bone and muscle health and preserves physical function
Stability
- Balance and coordination, critical for preventing falls and injuries
- Represents the connection between our nervous and musculoskeletal systems
Endurance
- The ability to sustain movement over time without fatigue
- Supports cardiovascular health, resilience, and energy production
Research Spotlight: Walking Speed and Longevity
A 2010 study found that slower walking speeds were linked to an increased risk of cardiovascular disease and all-cause mortality in otherwise healthy adults. This highlights how something as simple as walking speed—affected by flexibility, strength, stability, and endurance—can predict longevity.
5 Practical Tips for Incorporating More Movement Into Your Life
- Take the stairs - skip the elevator and increase your daily activation of your entire lower body and core!
- Take walking breaks - Building the healthy habit of walking throughout the day boosts productivity and supports cardiovascular health
- Get grounded - And by this, I mean do more activities close to the ground - sitting on the floor, kneeling, and squatting improve flexibility, strength, and functional movement.
- Play more - Playing with kids, friends, or pets promotes spontaneous, functional movement.
- Mind-body practices - Yoga, pilates, and tai chi are great for combining flexibility, strength, mindfulness, and nervous system-regulating breathwork.
How Technology Can Help Support Movement
The current and near future is fostering a wave of technological devices that can help gather and organize useful health information. When it comes to natural movement, we can utilize the power of technology and AI to support our movement goals. Here are a few tools to consider:
- Fitness tracking wearables - Smart watches, rings, and other wearable devices are becoming more and more common. They include useful tools like step counters and can help you set daily movement and activity goals
- Heart Rate Variability (HRV) monitors - Sometimes a feature built into wearables or in stand-alone devices, higher HRV is linked to greater resilience and longevity
- Online communities - Social networks and virtual groups can help to foster high touch accountability and connection around movement-related activities.
Conclusion: Move for Life
Incorporating more movement into your daily routine doesn’t require a gym membership or a formal exercise regimen. Small, intentional changes—like walking more or taking the stairs—can profoundly impact your health and longevity.
Take those active next steps toward a longer, healthier life. Remember, “motion is lotion,” and “health is contagious.” To stay connected subscribe to our newsletter or follow Cielo and Dr. Kenny on Instagram!
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