Movement is Medicine

All of the football, basketball, and soccer players you’ve ever seen in action move their body in every direction. They reach up, fall down, quickly change direction, twist, lean, stretch, push, and pull. But you don’t have to be a professional athlete to know that your body was made to move.

Functional movement—bending over, opening a door, twisting from side to side to find and lock in a seatbelt—also requires flexibility, strength, and balance. When you walk the dog, the reason she doesn’t pull you to the ground when she takes off after a bunny is because the muscles in your arm, back, and shoulder pull the leash, and your abdominals fire up to keep you centered and (mostly) upright. You can balance on a bike, recruit every muscle in your body to hold a plank, and align shoulders and hips as you breathe through yoga poses. (Well done!)

All the ways you build strength, mobility, and alignment in your body through movement can not only help you avoid medicine, it IS medicine. Even gentle exercise alleviates stiffness, promotes better posture, and helps reduce the risk of developing serious conditions like blood clots, diabetes, and heart disease.

Most days, you might be somewhat of a desk warrior—doing a lot of sitting with your shoulders rounded forward and your head tilted down towards a screen. There’s a build up of pressure and tension on your neck, back, and hips, and a lack of engagement everywhere else.

Here’s your reminder to make time to move. If you aren’t already accustomed to a consistent exercise schedule (or if it’s been a minute), remember to discuss your plan with your provider, start slow, and always make time to stretch (register here for a live, virtual “Massage for Mobility” session to be held with a physical therapist later this month!).

Not sure where to begin? Here are some frequently asked questions about exercise to get you started:

Is it normal to be super sore after one workout?

Soreness after any movement that your body isn’t used to is normal. You might feel some muscle tenderness or fatigue for 1–3 days* after going for a longer walk than usual, running a marathon, leveling up your stationary bike routine, or simply having a gardening marathon. The soreness is from tiny tears in your muscle fiber that result from doing harder-than-usual work; as your body repairs those tiny tears, the muscles get stronger. Over time, you won’t feel as sore doing that same exercise. In the meantime, take a warm bath, get a massage, or do some gentle stretches to keep oxygen moving into your muscles (and lactic acid moving out).

*If your soreness persists beyond a few days, gets worse, or turns into painful symptoms that keep you from your normal daily activities, you may have an injury and should consult your provider.

 

Do I need to stretch after working out?

Yes—and you need to stretch before you exercise, too. Stretching prior to exercising gives your tendons, ligaments, and muscles a chance to warm up before weight-bearing or high-impact movement. And stretching after exercise allows your heart rate to come back down and builds lean, flexible muscles. Stretching also maintains larger ranges of motion in your body, eases recovery, and helps you avoid muscle strain.

 

Do I have to work out for 30 minutes or more for it to make a difference?

No! Studies show that even 10 minutes of movement can be beneficial to your physical and mental health. So, on the days that you don’t have enough time (or energy) to get in a longer workout, indulge instead in a few exercise “snacks.” You can take a couple of short walks throughout your day and add in a bit of stretching before bed. No matter how you stack your exercise snacks, you’re inching towards better health with every move you make.

 

Is it true that the harder you push yourself the better?

Not always. It depends on your goals and the intensity level your body is used to. If you are accustomed to regularly working your muscles to fatigue and know your limits, that’s great. And safely challenging yourself to gradually build stamina and strength can be a good thing. But if you’re pushing until you feel pain or any other physical discomfort beyond some mild muscle soreness, it might be time to rethink your approach. Try being gentle with yourself, celebrating the effort, and honoring what your body can do right now (instead of trying to get to another level too quickly). 

 

How can I build discipline and consistency when motivation to move is low?

Find something you love to do. And if you don’t like any of it yet, combine the movement with something you do like. For example, listen to your favorite podcast while you go for a walk. Fit in some squats, sit-ups, or plank holds between episodes of whatever you enjoy binge-watching. Or invite a friend to come with you to a yoga class. 

NOTE: When you are experiencing pain, sometimes the first instinct is to find a comfortable position and stay in it indefinitely. So it might seem counterintuitive to get moving; however, in most cases, movement is exactly what your body requires to begin healing. That said, sometimes rest is just what you need. Bottom line: Feeling good and being healthy is highly personal and requires a balance of stillness and movement—so we recommend listening to both your doctor and your body.