“Movement is anything that changes your body’s position or the orientation of your tissues.” – Katy Bowman

Movement is Medicine. Motion is the lotion. You rest; you rust.

Movement Diet

The reality is we start to lose muscle mass beginning in our mid 30’s. After that, the decline continues slowly. By 65, 25% of muscle mass is lost. By 80, 50% of muscle mass is lost. But we can do things that will slow down muscle loss. Incorporating different types of movement is essential for functionality in our daily lives, building and sustaining strong muscles, and for just feeling better in our bodies.

Cardio exercise—like running, swimming, cycling, brisk walking, or dancing—offers a wide range of physical, mental, and emotional benefits. Here's a few of the benefits:

1. Heart Health – strengthens the heart muscle, improves circulation, and reduces the risk of heart disease,

2. Better Lung Capacity – increases oxygen intake and efficiency, helps your body use oxygen more effectively,

3. Brain Function & Mental Health – improves focus, memory, and overall cognitive function, may also lower the risk of dementia and cognitive decline with age,

4. Improved Endurance & Stamina – makes daily activities feel easier, increases energy levels over time,

5. Stress Relief – reduces levels of stress hormones, like cortisol, and provides a mental break,

6. Longer Lifespan – regular cardio is linked to reduced risk of early death and lowers risk of chronic diseases like diabetes, stroke, and some cancers.

How Much Is Needed?

According to most health guidelines (e.g., WHO, CDC):

• 75 minutes of vigorous movement (like running), or 150 minutes of moderate-intensity cardio spread over a week (like brisk walking).

Strength training (also called resistance or weight training) offers powerful benefits for your body, brain, and overall health — and it's not just for bodybuilders. Here's what you gain from lifting weights or doing resistance-based exercises:

1. Builds Muscle – helps preserve lean muscle mass, especially as you age, and improves functional strength for daily activities (lifting, carrying, bending),

2. Boosts Metabolism – muscle burns more calories at rest than fat does, helps with long-term fat loss and body composition improvement,

3. Strengthens Bones – increases bone density and reduces the risk of osteoporosis, which is especially important for older adults and postmenopausal women,

4. Supports Heart Health – can reduce blood pressure and improve cholesterol levels, lowers risk of heart disease when combined with cardio and a healthy diet,

5. Enhances Mobility, Balance & Injury Prevention – strengthens joints, ligaments, and tendons, improves balance and coordination, and reduces risk of falls,

6. Slows Aging Process – preserves muscle mass and physical function and helps to maintain independence and quality of life as you age.

How Much Is Recommended?

Most health guidelines suggest:

• 2–3 strength training sessions per week, working all major muscle groups

• Exercises can include free weights, machines, resistance bands, or bodyweight movements (e.g., push-ups, squats)

Stretching offers a wide range of benefits—physically, mentally, and functionally—whether you’re an athlete, desk worker, or just looking to feel better day to day.

Here are the main benefits of stretching (YOGA!):

1. Increases Flexibility – helps muscles and joints move through a full range of motion, makes daily tasks easier (bending, reaching, twisting), and supports better posture and balance,

2. Improves Mobility & Joint Health – keeps joints healthy and lubricated, reduces stiffness, especially with age or sedentary lifestyles,

3. Reduces Risk of Injury – prepares muscles and tendons for movement, helps prevent strains, sprains, and tears,

4. Promotes Relaxation & Stress Relief – helps calm the nervous system, releases physical tension stored in the body, and can feel meditative or grounding when focused breathing is included,

5. Improves Circulation – increases blood flow to the muscles, helps with muscle recovery, and reduces soreness (post workout),

6. Mind-Body Connection – encourages mindfulness and body awareness, helps you notice areas of tension or imbalance, and can be integrated into meditation or breathing routines.

Tips for Safe & Effective Stretching:

• Warm up first with light movement (e.g., walking, or dynamic stretches)

• If you hold a stretch, hold for 15 – 30 seconds, repeating the movement 2 to 4 times.

• Breathe deeply and relax into the stretch.

• Listen to your body, honor your limitations.

  How Much Is Recommended?

• Dr. Donald Hensrud, MD, former Medical Director of the Mayo Clinic Healthy Living Program suggests implementing a full body stretching routine two to three times a week that includes stretches for the neck, shoulders, chest, upper back, lower back, hips, hamstrings, quadriceps, calves and feet. (Sounds like a Yoga practice to me.)

Balance Exercises are essential for older adults to promote stability and reduce the risk of falls. Examples include standing on one foot (with support if needed), heel-to-toe walking, leg raises, toe taps, or practicing Yoga or Tai Chi.

1. Improves Coordination and Body Awareness – helps your brain and muscles work together more efficiently and enhances proprioception (the sense of where your body is in space),

2. Prevents Falls – especially important for older adults, strengthens stabilizing muscles and improves reflexes to catch yourself if you start to fall,

3. Enhances Core Strength – balance exercises engage the core muscles (abs, back, hips) leading to better posture and stability in daily life and workouts,

4. Reduces Risk of Injury – promotes better joint stability, especially in ankles, knees,

5. Supports Functional Fitness – helps with everyday tasks like walking on uneven surfaces, reaching, or climbing stairs, makes day-to-day movement safer and more efficient,

6. Enhances Mind-Body Connection – requires focus and concentration, which can also reduce stress and improve mental clarity. Some balance exercises (like yoga and tai chi) promote mindfulness and relaxation.