Movement from an evolutionary perspective is essential to life. The ability to adapt and overcome obstacles allowed life to evolve.
In our previous blog title Movement is Life, we touch upon some of the basic understandings of why I have named movement as an Innate Essential.
In this 4th chapter of the 12 Innate Essentials, I will expand on how movement is needed for a well-being and how movement impacts all 12 of the body’s systems.
Movement at a molecular level is needed to make and break bonds.
Movement at a cellular level is needed for the transport of these molecules, such as the transport of oxygen to the muscles for movement.
Movement at a macro level was needed for the survival of our species. Complex movements were created to hunt, gather, climb, hide, run or defend ourselves. These survival traits are still ingrained in our sympathetic (fight or flight), autonomic nervous system and are as instinctual as breathing air.
The 4 F’s of the sympathetic nervous system are general descriptive categories used for survival; fight, flight, fear or f#ck.(I didn’t make this up.) Three out of four of these F’s require complex movements. These survival instincts are still encoded within us but are now mostly done sitting in front of a computer screen with very little effort required to activate a sympathetic response.
Movement is essential to all life
Movement is critical to all 12 systems of the human body, not just the obvious ones. Most of us know and understand how movement is integral to our muscular system, our skeletal system and our cardiovascular system. A simple synopsis of these three systems as they relate to movement is “use it or lose it”. Read my previous blogs on physical health here for more information on arthritis and degeneration.
In this chapter and in subsequent blog posts on movement, I will elaborate on how movement is integral to many of the other bodily systems including our; Immune system, Nervous system, Endocrine system, Respiratory system, Digestive system, Lymphatic system and Reproductive system.
“In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection. —Plato”
Use it or lose it, but don't overdo it!
Movement, mobility, exercise and physical activity for this blog all relate back to the musculoskeletal movement. Movement is a physical stressor to the body. Movement must be in balance to help increase well-being. Movement deficiency (sedentary) and movement toxicity (trauma) can have some of the same poor outcomes to your well-being. This broad concept of negative effects from too little or too much stimulus has been termed hormesis. The take-home message is that a balance of stress stimuli can help you improve, get stronger and adapt to your environment. Proper movement therefor is an innate essential to your well-being.
Convenience is killing us!
Unfortunately, the majority of our society suffers more from movement deficiency syndrome rather than movement toxicity. It is the plague of the 21st century. The convenience of transportation, remote controls, smartphones, gadgets and processed foods are wreaking havoc on our species. While technologically advanced, these conveniences separate us far from our ancestral world.
I remember reading once that the inventors of the kitchen microwave felt that if they could speed up cooking times, that we would have more time for enjoying each other’s company. If our technology reduced our everyday workload, then we should have more time to enjoy the things most important to us. Unfortunately, what seems to be happening is we utilize the extra time for more work and/or more sedentary entertainment distractions. Multitasking is now the norm.
What does technology have to do with movement?
The more tech that we create to work for us, the less we actually move.
An electric mixer is far more efficient than mixing by hand.
A remote control is much easier to use than getting up to open the garage door.
The automobile requires very little physical demand for our transportation needs.
These technologies while amazing and often needed are reducing our physical stress loads. Our biology depends on movement for the health of all of our systems.
What are the 12 Critical Reasons Your Entire Body Needs Movement?
Well, this is kind of complicated. First, let’s talk about the 3 types of exercise needed.
As I stated earlier, our bodies have utilized movement for many of its systems operations. The most directly affected and well known is the musculoskeletal system which requires mobility and stability to perform its functions. Exercise provides mobility of the joints, muscles, soft tissues and nutrients. It also provides stability through endurance and strength of muscles, joints, soft tissue and regenerative nutrients. None of which would be possible without neurological control of these muscles and awareness of joint position (proprioception).
We also have come to know that the cardiovascular system is greatly affected by movement. Similar to the musculoskeletal benefits, movement provides the cardiovascular system with a training ground to complete its primary job. This is to transport nutrients, remove toxins and regulate the body by way of the vascular system. Yes, it is true that the brain has high blood demands as well. Our technology definitely provides an adequate training ground for our thoughts, but the brain is not one dimensional in its tasks.
Therefore, the body is in need of all three exercise types for optimum well being.
- Mobility/flexibility
- Stability and strength
- Endurance/“Cardio”
These 3 systems above are well known for needing these 3 exercises, but as I alluded to before, there are 9 other systems that critically need movement to function well.
The twelve (12) systems of the human body that critically need exercise and movement to function at their best.
- Neurological System – 7 Scientific Ways Exercise Improves your Brain
- Immune System – 5 Ways Exercise Increases your Immune System Response
- Muscular system –
- Skeletal system – Arthritis Reversal – 5 Ways Movement Impacts Arthritis
- Cardiovascular system –
- Respiratory system – 3 Essential Movements to Improve Your Lung Health
- Lymphatic system – 3 Ways Movement is Vital to a Full Body Detox
- Integumentary system – 3 Ways Movement is Vital to a Full Body Detox
- Digestive system – 4 Incredible Benefits of Movement for your Digestive System
- Reproductive system – 4 Amazing Benefits Exercise has on Sex Hormones
- Endocrine system – 4 Amazing Benefits Exercise has on Sex Hormones
- Excretory system – 3 Ways Movement is Vital to a Full Body Detox
How could our movement deficiency, caused by some of our technological advancements, have unintended consequences on these other systems? More on that in the next few blog posts. Stay Tuned!
How much movement is needed for proper balance?
Or another way of stating this question. What is the minimum amount of time that I have to spend exercising in order to receive the greatest amount of benefit?
Scientists have wasted plenty of time answering this question. The most common answer determined by objective science is about 30 minutes a day.
This paints an odd picture. Wake up, drive to work, sit at your desk, drive home, sit on the couch, but before you go to sleep get in at least 30 minutes of any exercise and you are a beacon of physical health. WTH?
Ok, so I’m sure you can tell that I’m slightly annoyed by this. In truth, it’s a good start. The reality is that people should be active throughout the day, not just 30 minutes. Work done by Joan Vernikos, related in the book “Sitting kills moving heals” details the science behind consistent daily activity. A great takeaway from the book is to stand up every 20 minutes to avoid multiple negative health-related consequences.
Please keep in mind being physically active all day and 30 minutes of exercise are not interchangeable. You need both. Patients often explain to me that they move all day so they don’t need exercise. I disagree. I also hear from others that they exercise daily, but commute 4 hours a day and are a desk jockey for 8 more hours. The effects from either of these two daily routines are less than optimal. Humans need to try and get all 3 exercise types in everyday for a minimum of 30 minutes as well as staying physically active throughout the day.
There is no magic pill? No miracle stretch? No easy way?
For many in today’s society, getting all 3 exercise types completed well or even just being able to get up every 20 minutes from sitting is impossible. Those who cannot perform consistent daily movement will begin to create chronic entropy-driven diseases such as degenerative joint disease, hypertension and many more.
One supplemental way to combat our sedentary prone society is with Chiropractic adjustments. Chiropractic in its earliest days was popular due to traumas (movement toxicity) incurred as a way of life. Now, it is used regularly by patients all over the world to combat movement deficiency as well as movement toxicity. It does not address all aspects of being sedentary, but most Chiropractors understand this and encourage appropriate lifestyle changes along with specific adjustments for spinal mobility and correction.
Some of the other benefits that Chiropractic delivers by providing proper mobility of restricted joints are joint nutrition, neurological coordination, proper muscle balance, digestive regulation, stronger immunity and much more. I will be elaborating on these subjects as they and their relationship to movement over the next few blog posts. Subscribe to our email for notifications of any new posts.
In Summary
OK, so far you know that movement has been crucial to life since the dawn of time. It is also known that we need movement for every system of the body to function properly ( I will elaborate in future blog posts). You also know that there are 3 types of exercise that are necessary for a proper well-being and you also know that movement is important throughout the entire day not just for 30 minutes of vigorous exercise. So what should your plan look like moving forward for optimal movement health according to your ancient genetic code?
- Assess your Reality. Do you currently suffer from movement toxicity or movement deficiency?
- Remove distractions. Modify your daily activities to create near-constant physical activity.
- Make time for daily vigorous exercise. Minimum of 30 minutes a day.
- Incorporate all 3 exercise types. Cardio, strength and flexibility.
- Use Self Awareness to set personal goals for the balance of your physical stress.
- Make this an Innate Essential by creating routines to accomplish your goals. Read the 90/10 principle so you don’t burn out or overdo it.
One Adjustment Action Step
1. Form comes before function, so check out the multiple blog posts I created on posture.
2. Set your goals clearly, modify your environment for movement potential consistently throughout your day and make time to exercise. Take it One Adjustment at a time.
3. Pick up a 20 minute hourglass timer to put at your workstation.
4. Create an exercise routine with the 3 types of exercise in mind. Crossfit, HIIT training, Yoga, weightlifting, bike riding, hiking, running, walking, etc. Check out the free workout programs listed at bodybuilding.com. They have an application that can be used to find the right routine for your lifestyle. YouTube is another great resource for free workouts.
5. Take the Oath! Start your habit today, tomorrow or even Monday, but don’t procrastinate.
“The point to remember is that the issue is not nature versus nurture. It is the balance between nature and nurture. Genes do not make a man gay, or violent, or fat, or a leader. Genes merely make proteins. The chemical effect of these proteins may make the man’s brain and body more receptive to certain environmental influences. But the extent of those influences will have as much to do with the outcome as the genes themselves. Furthermore, we humans are not prisoners of our genes or our environment. We have free will. Genes are overruled every time an angry man restrains his temper, a fat man diets, and an alcoholic refuses to take a drink. On the other hand, the environment is overruled every time a genetic effect wins out, as when Lou Gehrig’s athletic ability was overruled by his ALS. Genes and the environment work together to shape our brains, and we can manage them both if we want to. It may be harder for people with certain genes or surroundings, but “harder” is a long way from predetermination.”
― John J. Ratey
You can’t fail if you never quit.
Miss a day, a week, a month, fine but get back in there before you create a negative habit.
I exercise first thing in the morning before my brain knows what is happening. I would recommend you do the same. If you can’t, then put it in anywhere you can. You don’t find time, you make time.
In doing this, don’t sacrifice your sleep or relationships. Find a way to Resolve your Reality.
Voluntarily make well-being a priority, before illness does it for you.
GET OFF YOUR ASS!
How’s that for inspiration!?
–Nick the DC
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