We’ve come a long way from the days when humans hunted for food and walked long distances for water. While the world around us has evolved, our bodies are still designed for the kinds of movement our ancestors relied on. In today’s world, where transportation and technology make life easier, the downside is the sedentary lifestyle it encourages—leading to achy joints, stiff muscles, and a general decline in health.
But there’s good news: motion can reverse the negative effects of modern living, enhancing your flexibility, circulation, immunity, and overall well-being. By incorporating basic movements into your daily routine, you can improve your body’s ability to move with ease, helping you stay active and healthy for years to come.
Here are 16 essential moves, along with one bonus, that can help you stay fit, no matter your age:
1. Squat
In many parts of the world, squatting is a natural resting position—unlike sitting in a chair. Squats benefit your knees, hips, back, and pelvic floor. Aim to squat with your hips well below your knees, feet flat on the ground. If it’s hard at first, squat as low as you can, and feel free to use support like a chair. Hold the position for five to ten breaths, then rise slowly.
2. Sit on the Floor (Three Ways)
Spending just 15 to 30 minutes a day sitting on the floor can help open your hips and relieve the strain from sitting in chairs for hours. Try alternating between these three positions:
Crisscross: Legs crossed in front of you, as you did in school.
90/90: One leg in front of you at a 90-degree angle, the other bent behind you.
Long Sitting: Legs straight ahead with your back straight or leaning slightly forward.
3. Make Like a Bird
This move is like the pigeon pose in yoga, focusing on the hips. Place your right foot on a bench with your knee dropping to the side. Rotate your torso left and right for about two minutes, then switch sides. This exercise releases tension in your hips, which is crucial for fluid movement.
4. Get Up Off the Floor Unaided
Try rising from a cross-legged sitting position without using your hands or knees. If you can’t do it yet, practice it—it’s a simple but important indicator of your body’s stability and flexibility. Being able to rise effortlessly from the floor has been shown to correlate with a longer lifespan and improved overall health.
5. On the Bounce
If you’re looking for balance training, bouncing is a great place to start. Stand near a counter, rise on your toes, and quickly bounce up and down 50 times. This modified skipping exercise strengthens your balance and promotes lower-leg endurance.
6. Step Up Your Steps
Walking is one of the most beneficial activities for overall health. Aim for 8,000 to 10,000 steps a day. Walking enhances circulation, strengthens muscles, improves sleep, and reduces stress. Plus, when you walk with others, it fosters social connections that benefit your mental health as well.
7. Load Up
Add weight to your walks by carrying a loaded backpack (2–4.5 kilos), or simply walk uphill. These actions increase the load on your body, improving cardiovascular health, muscle strength, and bone density.
8. Fidget and Stay Active
Sitting still all day can harm your health, but standing and fidgeting can help you stay active. Small movements like shifting positions or even wiggling while standing increase energy expenditure and reduce the risks associated with prolonged sitting.
9. Sit Less, Stand More
The key to avoiding the health risks associated with prolonged sitting is simple: sit less and stand more. Aim to stand for at least 3 hours a day, and take standing breaks frequently throughout your day. Research shows that sitting for more than 6 hours a day significantly increases your risk of early mortality.
10. Squeeze Your Bum
Your glutes play a crucial role in maintaining a stable pelvis. Practice squeezing your glutes while standing in line or washing dishes to strengthen the muscles that help prevent lower-back pain and instability.
11. Extend Your Hips
To maintain mobility in your hips, try the “couch stretch.” Stand with one foot on the floor and the other knee placed on the back of a couch. Push your hips forward and squeeze your glutes, holding the stretch for five breaths before switching sides.
12. Circle Your Arms
To keep your shoulders and neck flexible, stand tall and extend your arms above your head. Make wide sweeping circles with your arms in both directions for ten repetitions each. This exercise can prevent shoulder stiffness and promote circulation.
13. Roll with It
Foam rolling or using a tennis ball can help release tension in your muscles. Focus on areas that feel tight or sore, and apply pressure while breathing deeply. Rolling promotes better muscle recovery and relieves stiffness.
14. Get in Seven to Eight Hours of Sleep
While sleep isn’t technically a form of movement, it’s essential for your body’s recovery and energy levels. Aim for 7 to 8 hours of restful sleep to support the physical activity and mobility that your body craves.
15. Breathe Deeply
Breathing properly is key to good posture and body mechanics. Practice deep breathing exercises, focusing on breathing through your nose to activate your diaphragm. Good breathing helps you move more efficiently and can reduce pain in your back and neck.
16. Stand on One Leg
Standing on one leg is a simple yet powerful exercise to improve balance, which naturally declines with age. Try standing on one leg for 20 seconds at a time, and if it’s too easy, challenge yourself by standing closer to a blank wall or closing your eyes.
Conclusion
Incorporating these basic movements into your daily routine can have a profound impact on your health and well-being. By staying active throughout the day, even in small ways, you can counteract the effects of a sedentary lifestyle and maintain a strong, mobile body. So, take a stand—literally—and start moving today to feel better, move more easily, and enjoy your life to the fullest.
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