By Liza Boone, PhD, Head Educator & Trainer for Sales, Nelsons USA
The Movement Imperative
Our bodies are designed for regular physical activity. Throughout human evolutionary history, daily movement was non-negotiable—hunting, gathering, building, walking, climbing, and carrying were essential activities for survival. In my years of research and educational work in holistic wellness, I've come to recognize movement as perhaps the most foundational yet underutilized tool for supporting overall wellbeing.
Modern life, however, has engineered physical activity out of our daily routines. The average American now spends over 11 hours daily in sedentary positions, creating what some researchers have termed "movement malnutrition"—a deficiency in the physical motion our bodies require for optimal function.
The Biology of Movement: What Happens When We Move
When we engage in physical activity, numerous beneficial physiological processes occur simultaneously:
Circulatory Enhancement
Movement immediately impacts our circulatory system:
- Heart rate increases, strengthening cardiac muscle
- Oxygen delivery to cells increases
- Lymphatic and microcirculation accelerate, supporting immune function, waste removal, and delivering nutrients to tissues more efficiently
Even brief movement breaks during prolonged sitting can restart these circulatory benefits, which is why I recommend the "5 for 55" approach—5 minutes of movement for every 55 minutes of sitting.
Musculoskeletal Support
Our musculoskeletal system requires regular loading to maintain health:
- Weight-bearing movements stimulate bone density maintenance
- Resistance activities preserve and build muscle tissue
- Posture improves through balanced strength development
Regular varied movement helps counteract the imbalances created by sedentary postures and repetitive work movements.
Neurological Regulation
Perhaps most fascinating are the effects of movement on our nervous system:
- Neurotransmitter balance improves, supporting mood regulation
- Neuroplasticity enhances, improving learning capacity
- Stress hormones regulate more effectively
These neurological benefits help explain why movement often creates immediate improvements in mental clarity, emotional balance, and cognitive performance.
Movement and Chi: The Energetic Dimension
While Western science focuses on the biochemical and biomechanical aspects of movement, traditional wellness systems recognize that physical activity also influences our subtle energy or chi. As a holistic educator, I find value in considering both perspectives.
Chi Flow and Movement
In Traditional Chinese Medicine and many other ancient systems, physical movement is understood to:
- Clear energy blockages in meridian pathways
- Balance and distribute chi throughout the body
- Harmonize internal energy with environmental energy
Practices like qigong, tai chi, and yoga were specifically designed to optimize these energetic effects while providing the physical benefits of movement.
Sensing Energy Through Movement
To experience the energetic dimension of movement firsthand, try this simple practice:
- Briskly rub your palms together for 30 seconds
- Separate your hands about 2 inches apart
- Slowly move them slightly closer then further apart
- Notice the subtle sensations between your palms
Many people report feeling warmth, tingling, pressure, or a magnetic-like sensation—reflecting the energetic activation that movement creates. This simple exercise demonstrates how physical activity influences our subtle energy field in perceptible ways.
Movement Modalities: Finding Your Path
The most beneficial movement practice is the one you'll actually do. Rather than prescribing one-size-fits-all approaches, I encourage exploration of diverse movement to discover what resonates with your body and lifestyle:
Walking: The Foundational Movement
- Requires no special equipment or training
- Can be adjusted for almost any fitness level
- Can be easily integrated into daily routines
- Connects us with natural environments
Strength-Building Activities
- Bodyweight exercises like squats, push-ups, and planks
- Resistance band work for joint-friendly options
- Traditional weight training with dumbbells, kettlebells, or machines
Flexibility and Mobility Practices
- Dynamic stretching before activities
- Static stretching for specific areas of tension
- Yoga in its many variations
Playful Movement
We often forget that movement can and should be enjoyable. Incorporating elements of play reduces the perception of movement as "exercise" and increases sustainable engagement.
- Recreational sports
- Swimming and water play
- Hiking, biking and nature exploration
- Playing with children or pets
Creating a Sustainable Movement Practice
The key to receiving ongoing benefits is consistency rather than intensity. Consider these strategies for developing sustainable movement habits:
Start Where You Are
Assess your current movement patterns honestly:
- Consider your current physical capacity without judgment
- Identify movement opportunities in your existing routine
This baseline awareness provides the foundation for realistic, incremental changes.
Design Your Movement Environment
Make movement the path of least resistance:
- Keep comfortable walking shoes visible and accessible
- Reduce barriers to movement (complex equipment, distant facilities)
- Use visual cues and reminders for movement breaks
- Consider a standing desk or active sitting options
Environmental design often proves more effective than willpower for creating lasting habits.
Build Movement Rituals
Anchor movement to existing daily routines:
- Morning stretching immediately after waking
- Post-meal movement
- Movement breaks tied to regular events (phone calls, emails)
These ritual connections gradually establish movement as a non-negotiable part of daily life.
The Ripple Effect of Regular Movement
As movement becomes integrated into your daily life, you may notice effects extending beyond physical fitness:
- Enhanced mental clarity and creative thinking
- More balanced emotional responses
- Improved sleep quality and energy levels
- More intuitive eating patterns
- Stronger connection to your body's wisdom
These effects reflect the harmonization of physical, emotional, mental, and energetic aspects that movement facilitates—a true return to our natural state of integrated wellbeing. I encourage you to begin wherever you are, with whatever movement capacity you currently have, knowing that even small steps can yield meaningful benefits.
Wishing you joy in movement and vibrant health,
Liza Boone, PhD
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