Move naturally

As we all know movement is a biological human need and it’s a factor of psychological and physical health. We are basically designed to move!

Movement improves blood circulation which delivers oxygen and nutrition to the body tissues.

Did you know that cartilage doesn’t contain blood vessels? It gains nutrition through diffusion from synovial fluids. To help these fluids spread we need movement.

Spinal discs are made of structures that are mainly fluid-based. Those structures depend on movement and diffusion for their nourishment.

What is the most beneficial movement for a human?

Movements that are fundamental and which we all did when we were babies. We developed and gained muscle strength and joint mobility by natural way of moving.

Natural movements are simple.

o While exercising try to involve your entire body, don't focus on one part only as it's often practiced at the gym.

o Your body gives you signs when it needs movement, try to perceive it.

o Consider daily exercising as body hygiene.

Examples and benefits of basic human movements:

Walking is one of the most natural and beneficial ways of activity.

Try to walk mindfully and on different surfaces so your body can train proprioception (sense of body position).

Swimming engages the whole body without overloading the joints.

Climbing is an all-in-one activity - strengthens muscles, improves flexibility, mental strength, and coordination.

Go back to your roots and challenge yourselves by climbing on a small tree or rock. You can also practice at the outdoor gyms which you will find in the urban parks.

If you don't have fear of heights start climbing indoors on artificial climbing walls. No matter what the weather you can train for a whole year and have the assistance of a coach or knowledgeable staff. Outdoor rock climbing is much more adventurous, it allows you to connect with nature and enjoy beautiful views.

You can train balance which will greatly stabilize your core and posture.

• Practice one-leg stand during easy house chores or while you are at work.

• Upgrade your training with exercises on a balance pad, bosu, folded towel, whatever makes it harder to balance on.

• Attend Thai Chi exercises which are very safe and have major stability effects.

Slacklining became a popular way of balance training. You can often notice people in the parks walking on a webbing which is rigged between two trees.

Lifting and Carrying

Carrying enhances muscle strength and bone density which prevents bone fractures and osteoporosis.

Lift objects from the deep squat position, keep your back straight and your chest out.

Remember to keep the item as close to your body as possible. Straighten up slowly and avoid back twisting.

Hanging is good for the shoulders’ strength and mobility. It’s beneficial as during the day we don’t usually need to lift our arms overhead. Hanging elongates the spine and it’s often used as an exercise for scoliosis.

Let’s take the sloths for example. They seem pretty happy and chill most of the time while hanging.

Practice hanging on a pull bar at your home, tree branch, or at outdoor gyms.

• In the beginning keep your feet on the ground later, when this way is not challenging anymore you can lift your feet and start swinging.

• Practice regularly, can be 2 x 30 seconds every day.

Crawling- It’s a truly full-body exercise that boosts coordination and core stability. Sounds easy but it demands the activity of many muscle groups, so you can get pretty tired. You can crawl as a warm-up or include this exercise in your regular training. Use this movement to pass under some hurdles for example crawl under the fence or tree branch.

Start with the easiest knee-hand crawl then progress to a foot-hand crawl and inverted crawl.

People often overwork some groups of muscles and don’t use some of them almost at all, and that is how tissue imbalance can appear. Injuries usually occur when we do too much and too fast or we do repetitive movements that overload one part of the body.

Find activities that bring you joy so you can do them regularly.