Movement is powerful medicine — here’s how to dose it right.
At this time of year, many of us do our best to make positive changes in our lives and seek to align our focus and priorities in life on those things that really matter. Recent global polls reveal that, after loving relationships, good health (both physical and mental) is the second most valued aspect of life.
Science has proven time and time again that the most powerful lever you can pull in your life to tip the scales of “good health” in your favor is regular and purposeful movement. And, recent studies prove that movement positively influences both your physical and mental health.
Our bodies are designed for movement. From the structure of our feet to the alignment of our spines, the human body has evolved to be extremely efficient for walking on planet earth. And yet the lack of walking (and other forms of movement) and the preponderance of sitting have contributed to our nation’s healthcare crisis, as well as those around the globe.
From obesity to diabetes, heart disease, cancer, stroke depression and anxiety, we continue to suffer and lose our capacity to function due to the lack of habitual movement. Never in human history have we faced such preventable sickness.
The solution lies within our own hands. We can move our bodies to regain our health, strength, and ability to thrive – and we can start today. As a physical therapist at Therapeutic Associates, I’ve seen patients transform their lives by incorporating regular movement into their daily routine thus improving their health, which ultimately helps them better enjoy their loving relationships and pursue their purposes in life.
4 ways to add movement back into your life
- 1. Move Most Days (150 minutes a week minimum)
- What: Brisk walking, cycling, swimming, or light jogging – anything that raises your heart rate a bit and helps you get a little sweat going.
- Why: This is the level tied to about 30-40 percent reduction in all-cause mortality.
- How much: 20-30 minutes a day (or three 50-minute sessions).
- 2. Strength Training (3x per week)
- What: Bodyweight exercises (push-ups, squats, planks) or utilizing weights / resistance bands.
- Why: Preserves muscle, bone density, and metabolic health (helps you lessen your sugar spikes which decreases the slide into diabetes). Also holds off frailty which helps you stay independent as you age.
- How much: 20-30 minutes three times per week. Focus on major muscle groups.
- 3. Get Your Heart Pumping (1 session per week)
- What: Interval training, hill sprints, rowing, stair climbing.
- Why: Improves VO2 max (the strongest fitness predictor of longevity).
- How much: 10-20 minutes once weekly. Doesn’t need to be extreme – short bursts of effort with rest in between.
- 4. Daily Movement “Snacks”
- What: Take the stairs, stretch, stand up every 30-60 minutes of sitting.
- Why: Breaks up sedentary time, which independently raises the risk of disease even if you “work out.”
- How much: 2-5 minutes here and there.
Movement is medicine — and your PT can help you find the right dose.
Many patients I see in the clinic would love to resume the exercise they once enjoyed, but pain and incapacity hold them back. As physical therapists, we can help bridge the gap between “hurt” and “healthy movement.” Here’s how:
- Assessment of the Root Cause of Pain: We identify the underlying cause of pain, which allows us to create a specific plan to correct the issue.
- Design a Safe, Graded Exercise Program: We break down ultimate goals into manageable stages, starting with pain-free movements and gradually increasing load. This “graded exposure” helps rebuild confidence while reducing the fear of re-injury.
- Teach Correct Movement & Form: By providing cues for posture, gait and body mechanics for everyday activities (not just workouts), we help patients correct movement patterns to protect joints and prevent future pain.
- Address the Psychological Side of Pain: Many people in pain develop fear-avoidance (“If I move, I’ll make it worse”). We provide reassurance, education, and gradual wins to rebuild confidence and shift mindsets from fear to confidence.
Take home message: movement is POWERFUL medicine. But medicine must be dosed correctly to create the optimal results: greater energy, vitality, strength, and resiliency (both physical and mental) in the challenges of day-to-day life.
Your physical therapist is your strategic partner in helping you navigate the roadblocks that come up on your path to greater health! Book a PT evaluation to get your personalized “movement prescription” and start improving your health today.
Get Your Personalized Movement Plan
Whether pain or uncertainty is holding you back, a physical therapist can help you move safely and confidently. Schedule an evaluation today to get your personalized “movement prescription” and rediscover your health.
Want to know more about pain neuroscience? Check out this blog:
How Physical Therapists Help Pain
Whether you step on a nail, stub your toe, or are agonized by back pain and sciatica for 10 years … pain is an experience that occurs in the brain. So, while injury and irritation do occur at other parts of the body, it is the brain that actually controls if you will experience pain or not.
