Movement: The Anchor of Energy and Vitality

Movement—what I call the “movement anchor”—is one of my absolute favorites. Why? Because movement is accessible to everyone, no matter your starting point, and it offers results that are not only achievable but often visible quite quickly.

While the body deconditions rapidly without regular activity, the good news is that reconditioning is entirely possible. Movement has to be purposeful, with the intent to improve your well-being. And the beauty of it is, no matter how much or how little time you have, there are countless ways to integrate movement into your day.

The Power of Simple Movement

Movement doesn’t need to be complex or intimidating. Small, purposeful actions can have a significant impact. For instance:

  • Walk with Purpose: Taking a 10-minute walk after meals is something I regularly recommend to my diabetic patients because research strongly supports its benefits for blood sugar regulation.
  • Movement Snacks: Inspired by Dr. Rangan Chatterjee, I encourage finding small moments of activity throughout your day—like doing squats while the kettle boils or using the stairs creatively.

Even small increments matter. Start with 10 minutes, then build to 15 or 20. Or break it up into short bursts—10 minutes, three times a day. The possibilities are endless, and they don’t require fancy equipment or a gym membership.

Movement is for Everyone

When I was younger, I hated PE at school. The structured, often rigid way physical activity was taught didn’t resonate with me. But as I grew older, I discovered different forms of movement that brought me joy—like walking in nature, swimming, and yoga.

Movement doesn’t have to be something you dread. It can be a walk in the park, a dance in your living room, or a yoga session with a YouTube video. It’s about finding what lights you up and makes you feel alive.

Overcoming Excuses and Barriers

As a nurse, I hear countless reasons why people “can’t” exercise:

  • “I don’t have time.”
  • “I have sore joints.”
  • “I have kids to look after.”

But movement doesn’t have to be a time-consuming or painful chore. It’s about making small, manageable changes. For example:

  • Setting aside 30 minutes for yourself daily.
  • Finding ways to include your kids, pets, or partner in your movement.
  • Exploring free or low-cost options like community groups, nature walks, or online resources.

It’s also important to acknowledge that movement is a personal journey. If you’ve tried something and hated it (like me with running), that’s okay. You don’t have to force yourself into activities you dislike. There are so many ways to move your body—find the ones that bring you joy.

Why Movement Matters

Movement is more than just physical health. It benefits your mind, body, and soul:

  • Physical Benefits: Improved cardiovascular health, better bone density, enhanced flexibility, and reduced sedentary time—all of which are linked to longer, healthier lives.
  • Mental Health Benefits: Exercise releases feel-good hormones and can help reduce stress, anxiety, and depression. Spending time in nature or moving with others adds an extra layer of mental wellness.
  • Goal Achievement: Setting and achieving movement goals—no matter how small—boosts confidence and builds momentum for other areas of life.

Making Movement a Priority

When you work with me, we’ll focus on adding movement to your routine in ways that suit your lifestyle and goals. We’ll explore:

  • Your current activity level: How can we add more movement into your day-to-day life?
  • Your preferences: What activities do you enjoy? What have you tried that you didn’t like?
  • Your challenges: What’s stopping you from moving more? Whether it’s time, anxiety, or logistics, we’ll work through the barriers together.
  • Your goals: Whether you prefer shorter daily sessions or longer, less frequent workouts, we’ll create a plan that works for you.

The key is to start small. Don’t aim for perfection on day one. Aim for progress—1%, then 10%, and so on. Build slowly and celebrate every step forward.

Movement for Joy and Longevity

At its core, movement is about finding joy in what your body can do. For me, that’s walking in nature, practicing yoga, and doing light strength training. For you, it might be something entirely different. The important thing is to make movement a consistent and enjoyable part of your life.

It doesn’t have to be expensive, time-consuming, or overwhelming. It just has to be intentional. Movement is an anchor that can truly transform your energy, mindset, and overall health—one small step at a time.

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