The Wisdom of Movement

The Wisdom of Movement (formerly known as Exercise) 

As I am writing this, I am 2 weeks into recuperation from a total knee replacement. It took a lot to get me to the point of surgery, but that is a topic for another time. It has given me a whole new appreciation of the importance of movement, which is the term I prefer over exercise. At first each movement was painful, and I had no choice but to be mindful and pay attention to my body, especially my knee. It became clear very quickly that I could not sit for very long or my leg would almost “demand” to move. I don’t know who to credit the saying “Motion is the lotion” or “Motion is the magic potion” but I believe it. I chose to do surgery as I could not be mobile in the way that I wanted to be. As I recuperate, I am holding a vision of hiking in the woods, or even just walking down our country road in the way I used to. 

Have you heard that “SITTING may be the new SMOKING!”? Research by my colleagues at the Mayo Clinic shows that spending too much time “sitting around” or being sedentary, increases the risk of obesity, Type 2 Diabetes, heart disease, and premature death. Along with that comes depression.  Perhaps these diseases run in your family? This does not mean you are definitely doomed to get them. Research on epigenetics shows that lifestyle choices, such as being more active can change which genes get activated.  Let me say more about epigenetics. In the medical profession it was once thought that once the genetic code was “cracked” all diseases would have a cure. It didn’t work that way. Yes, the genes we inherit from our parents and ancestors pass on things like the gene for high blood pressure or a tendency toward diabetes. However, it was then found that the epigenome - the protein sitting above (“epi” means above) helps to influence the activation of a gene for something like Type 2 Diabetes. It also influences protective genes and genes of resiliency. What are big influencers on the epigenome? Lifestyle choices! You will hear me mention this again and again. Our choices about moving our body, what we eat and drink, sleep, and how we handle stress can directly influence expression of our genes! The effect of activity does not have to be running a marathon (thank heavens). Notice I am calling it activity and movement rather than exercise. Sometimes the idea of exercising in a gym or running a marathon is too overwhelming. Studies also show any amount of activity is better than none. And guess what? Those people who believe that being active is important for health find ways to incorporate movement throughout the day. For example, taking the stairs, walking an extra block, meeting a friend for a walk instead of a meal. Using a fitness tracker such as a step counter or fitness device can also increase activity. Many smart phones keep track of steps and movements. It can be motivating to watch an increase in your steps. Perhaps you log the steps you take naturally throughout the day. Then set a goal to increase them. A gradual increase is the safest. Activity may be more of a challenge with lots of working behind the computer since the Covid 19 pandemic. I know I have to make a conscious effort to get up and move around then, and of course now as well as my healing continues. Be creative. Try to find a movement that is fun, such as walking with your child, grandchild or a buddy. By the way, dog owners get more exercise, that is IF they walk their dog! One of my self-care, stress reducing strategies is walking outside in nature. I love seeing the trees and feeling the earth under my feet. I live in Wisconsin and enjoy the change of seasons. Of course, in the winter, I am looking forward to strapping on snowshoes with my new fortified knee. 

Movement techniques that combine movement and breath are a real win-win. I asked my yoga instructor to suggest adaptations before surgery. I have returned very slowly to a QiGong practice with adaptations for sitting and using a walker. I am glad I had learned those adaptations when I did not need them. QiGong is a gentle but effective series of movements that combine breath and the movement of energy. There are many different styles. 

What is the best exercise or movement? Again, one that you will do. It is a great opportunity to use mindfulness. Get quiet and ask your Wiser self, what would be good for you to do? Or perhaps you feel some excitement when you think of trying something new like paddleboarding or pickleball. That is a clue to an activity to try. A walk in nature makes your heart sing? That’s your answer. 

Of course, if you are starting a vigorous exercise program, be sure to check with your doctor if you have had recent surgery, or have a medical condition like heart disease, cancer, or COPD. When in doubt, check it out. 

Have fun moving your body and know you are doing your body, mind and spirit good! If you’d like more guidance please schedule your free 30 minute consult today.

Be well,

Kathy