More Movement in the New Year

Is it your goal this year to move more or exercise consistently? If so, you're not alone, so don't be overwhelmed.

There always seems to be new (and often conflicting) advice about what we should be doing for our health. Instead of chasing trends, let's simplify things and go back to basics

Ask a simple question:

What does the human body need to be healthy?

The 4 Core requirements for health

At its foundation, the body depends on four essential elements to function optimally.

1. Movement - moving in ways which support how your body was designed

2. Fuel - quality food and hydration that provide the building blocks for life

3. Recharge - rest, recovery, and restoration for the body and mind

4. Brain-Body Connection - an optimally functioning nervous system that allows everything to work efficiently.

Your body is incredibly adaptable and can tolerate a lot, but it cannot thrive without these four pillars. And while perfection isn't realistic, improving in these areas dramatically increases your ability to live well.

• moving through the day with less pain

• enjoying active vacations

• keeping up with kids and grandkids

• performing better at work and in life

Health isn't a New Year challenge, it's a lifelong journey.

Why Movement Matters so Much

Movement isn't just exercise, it's a requirement of life!

Breathing alone depends on proper movement of the rib cage, the diaphragm, and the spine (to name just a few). Even plants move constantly as they grow and respond to their environment. Movement is a primary signal of life, and optimal movement leads to optimal life.

Move for Your Body's Design: What to Do

1. Be Mobile

Modern life has us sitting, driving, in front of screens, etc. This pushes us away from natural movment patterns. A simple mobility routine helps restore joint health, posture, and ease of movement. Follow the links below to watch a couple instruction videos.

Joint to Joint Movement

Soft Tissue Integrity - Foam Rolling

2. Lift Heavy (relative to you)

"Lifting Heavy" doesn't mean lifting maximum weight. It means applying appropriate resistance so your muscles, ligaments, and bones adapt and grow stronger.

Strength supports routine daily activities, injury prevention, bone health, and long term independence.

Movements are scalable, whether you're just starting or have some experience under your belt.

Foundational functional movement include:

• Squats

• Deadlifts

• Lunges

• Push-ups

• Rows

• Overhead presses

• Planks

3. Go Fast (For short periods of time)

You don't need to sprint for hours on a treadmill. However short bursts of speed followed by rest (aka intervals), whether lifting weights, running, or performing other cardio activities, are highly effective for cardiovascular health and conditioning. This can include:

• Fast walking alternating with more moderate pace

• Bodyweight circuits

• Sprint intervals

5-15 total minutes is enough to achieve these benefits

4. Move Slow and Recover

Finally, more isn't always better. Recovery is also a part of movement. Not every day needs to be a "workout." Sometimes a simple walk, easy bike ride, or a stretching session is exactly what your body needs.

Weekly Movement Guidelines (Simple and Sustainable)

• Mobility - Daily

• Foam Rolling - 3-5x per week

• Strength Training - 2-3x per week

• Intervals - 2-3x per week

• Slow, Restorative movement - Daily

Where do I Start?

Start small and build gradually. For example:

Week 1: Mobility 6-7x plus a 20 minute walk 2x

Week 2: Add foam rolling 3-5x

Week 3: Add 1 strength training session

Week 4: Add another strength session and 1 interval session

This isn't about perfection or intensity, it's about developing consistency!

Tips for Sticking to It

• Track your progress (journal, FitBit, Apple or Garmin Watch, Strava)

• Find a buddy to keep you accountable

• Try groups (CrossFit, Yoga, Social or Training Run Groups)

• Work with a trainer

Don't Forget the Brain-Body Connection

Movement, nutrition, and recovery all depend on clear communication between the brain and body. When the nervous system is under stress or is obstructed, efficiency drops and so does performance. This is where structural chiropractic care fits in! By improving spinal alignment and nervous system function, chiropractic helps your body move, recover, and adapt the way it was designed.

If you want more from your body in the new year, keep it simple, move with purpose, focus on progress (not perfection), and support the nervous system behind it all.

Your health is a journey and we're here to walk (and move) alongside you!