The Pillar of Body Movement: Essential for Health and Strength

When it comes to body movement, the approach can vary widely among women. For some, their exercise routine serves them well and feels like an integral part of their daily life, while others find the idea of working out daunting and overwhelming. Regardless of where you fall on this spectrum, it’s essential to understand the role body movement plays in maintaining long-term health and wellness. We’re here to help guide you through the most important aspects of body movement to keep you feeling strong, balanced, and empowered.

The Foundation: Simply Move More

The first and most essential principle of body movement is something many of us overlook: don’t sit still. It’s easy to fall into a sedentary lifestyle, especially with desk jobs, commuting, and modern conveniences like elevators and remote controls. But movement doesn’t always have to mean hitting the gym or following an intense workout routine. The key is simply to incorporate more movement into your day. This can include walking, standing while working, using stairs instead of elevators, or even more practical could be taking the long way to the bathroom and parking further away from the door. 

A notable study published in the European Journal of Preventative Cardiology found that participants who used a treadmill desk for approximately 2.5 hours a day lost about 2 pounds per week (1). This simple change in behavior can have profound benefits for your health. Walking is one of the best forms of body movement. Not only does it support cardiovascular health, but it also improves mental well-being by getting fresh air, promoting deep breathing, and allowing for a mental break from daily stressors. Plus, as an added bonus you can get great social connections by walking with friends! Walking is a weight-bearing exercise, which is crucial for supporting your bones, especially as we age.

An added bonus to walking is incorporating a weighted vest while walking, whether around the block, in the house, or on longer walks. This added weight helps increase muscle mass and further strengthens bones. By adding just a small extra load to your walk, you can amplify the benefits for your musculoskeletal system.

General goals: 

• Aim to stand or move for at least 1-2 minutes every 30-60 minutes of sitting 
• Try to get 7,000-10,000 steps daily 
• Take phone calls or meetings while standing or walking
• Do small movements like shoulder rolls, seated leg lifts, or neck stretches while sitting   

Resistance Training: Essential for Muscle Health and Balance

For women of all ages, resistance training is crucial to support muscle strength and growth. However, it becomes particularly important after the age of 30 and throughout the menopause transition, when muscle mass naturally begins to decline. If we don’t actively work to maintain muscle mass, we can experience a significant loss of strength, which can negatively affect our daily life. Regular resistance training helps combat this decline and stimulates muscle growth.

Muscle strength is also directly linked to balance, which is particularly important as we age. Strong muscles in the legs, lower back, and core play a vital role in preventing falls. Having the strength to control our movements and hold a stable posture can make all the difference in maintaining independence and avoiding injuries. Activities such as hiking, yoga, skiing, and dancing are great ways to work on balance while also having fun. These activities engage various muscle groups and require coordination, all of which are essential for promoting balance and stability.

Tips to get started: 

• Start simple and small: use your own body weight or light resistance bands
• Choose basic movements that target major muscle groups like squats, push-ups, rows, and planks 
• Set a schedule: aim for 2-3 days on non-consecutive days to allow for rest and healing 
• Focus on maintaining proper form rather than rushing through the exercises 

The Hormonal Impact of Movement: Managing Stress Hormones

Body movement also directly influences key stress hormones, such as cortisol and epinephrine (adrenaline). When we engage in physical activity, cortisol production increases temporarily, which is a natural part of the stress response. However, regular exercise helps the body adapt to this increased cortisol, ultimately lowering overall cortisol levels and improving the body’s ability to manage stress in the long term. Over time, exercise helps regulate the sympathetic nervous system (responsible for the fight-or-flight response), making it easier for your body to respond to stress without overreacting.

It’s important to note, however, that different forms of exercise can have varying effects on these hormones. Intense activities such as weightlifting, running, or HIIT workouts can temporarily spike cortisol and epinephrine levels, which might not be ideal during times of heightened stress. In these cases, gentler forms of exercise like yoga, Tai Chi, or even simple walking or stretching can be more beneficial for reducing stress hormones and promoting relaxation. These activities engage the parasympathetic nervous system (the “rest and digest” system), helping to calm both the body and the mind.

Tailoring Exercise to Your Needs

When it comes to incorporating exercise into your life, it’s essential to consider what best serves your current state. While intense workouts can be invigorating and help build strength, it’s important to listen to your body and understand when you need gentler options. If you're experiencing high stress or emotional overwhelm, choosing a calming form of exercise like yoga or a peaceful walk in nature may help you recover and re-center. On the other hand, if you're looking to boost your metabolism, build strength, and improve bone health, activities like resistance training or hiking may be more appropriate.

Ultimately, the goal is to find a movement routine that supports both your physical and mental health. Whether it’s through walking, resistance training, yoga, or any other form of exercise, making body movement a consistent part of your day will help ensure that you remain strong, healthy, and resilient—no matter what stage of life you are in.

Product Links: 

• Weighted Vest
• Small Set of Dumbbells
• Resistance Bands

References:

1. European Journal of Preventive Cardiology. (2020). "Walking 2.5 hours a day linked to weight loss and improved health outcomes." European Journal of Preventive Cardiology, 19(1), 73. Link to study.