Are You Moving Enough Every Day?

We are made to move at a moderate pace and far more than most of us do today. Long ago, when humans lived as hunter-gatherers, they moved for most of their waking hours. They could run for many miles every day, and barefoot at that, to chase prey and get food for the day.

So our modern lifestyle, with a lot of sitting and driving, and in between perhaps more intense exercise or, in the worst case, continued sitting on the couch, is not the best for the body. It tries to adapt and respond to the demands placed on it, but adaptation takes time and requires gradual changes.

Why is movement important?

When we move, the fascia's cells, such as fibroblasts that build fiber proteins (collagen, elastin), receive signals about what needs to be produced and how the tissue should be built to withstand the load and demands placed on the body. The body and fascia adapt in this way to what we do, ”You become what you do”. This doesn't happen from one day to the next; the adaptation of fiber proteins takes time. The structure of the fiber proteins (strength, density, and direction of force) constantly changes according to what is required. If the same demands are repeated day after day, week after week, the body ensures that the fascia adapts to handle that posture or movement in the best possible way. If the load varies and is more versatile, the fiber proteins are also built to be more flexible.

However, it's not just collagen fibers that need to adapt. Between all the fiber proteins, throughout the entire body, flows the fascia's fluid ground substance—a flow of water and large water-binding molecules, including hyaluronic acid. This is a flow of various types of communication, transport of nutrients and waste, immune cells, hormones, and several other substances.

Hyaluronic acid (HA) is commonly found throughout the fascial flow, but in different concentrations depending on the specific tissue's tasks and needs. HA has many functions in the body, including facilitating gliding function and movement between different structures. It is also quickly affected by various factors such as movement, temperature, and pH, in such a way that it rapidly changes its viscosity (how thick it is). This means that with movement, it becomes more fluid and everything glides more easily, whereas in an immobile tissue, HA thickens and everything moves more sluggishly. This means the entire flow thickens and stagnates between the fiber proteins, which can have a huge number of consequences. A stagnant flow also affects the structure of the fiber proteins in the tissue. Therefore, we need to move daily and as often as we can to keep the flow and glide going.

How does moving affect my health?

Movement thus has a direct positive impact on the body's flow and structure. The fiber network moves when you move, which in turn affects the flow, and every single cell in the body is mechanically stimulated and receives signals about what to produce, for example, more collagen and hyaluronic acid. Metabolism is stimulated and positively affected, as are breathing, circulation, and lymph flow. A mobile, supple body allows the lungs, ribs, and diaphragm to move more freely, making air exchange more efficient.

When the flow in the fascia improves, communication and transport function more smoothly. The nervous system signals more effectively as there is no pressure on nerve fibers and nerve receptors. The endocrine system's hormones can be transported more quickly to where they need to go through vessels and the fascial flow when no unnecessary densifications and pressure obstruct the path. This also applies to all other types of molecules, ions, and so on. Even the vital immune system functions more efficiently as immune cells can be transported around more quickly in a well-functioning flow.

An increased flow without densifications and resistance means the body's overall communication works more smoothly, and we become more alive. All life requires a functioning flow.

What happens if I don't move?

We spend a large part of our time indoors, sitting for long periods without a break and walking on hard floors, or asphalt outside, in more or less unsuitable shoes. This wears on the body and joints and means we often don't function in perfect balance unless we actively remember to take regular breaks to move.

If you don't move, lie down, or sit completely still for long periods, there will still be movement in your body as long as you are alive. The lungs move with breathing, the heart beats, and the blood vessels have a faint pulsation as long as blood circulates, and the gastrointestinal system also moves. Even these small movements will affect the fascial network, flow, and cells, but with much weaker signaling. The signals then become that not much collagen or hyaluronic acid, for example, is needed here since the tissue isn't being used, so we can break down some substances as the need has decreased.

The flow in the fascia will therefore decrease as we move less; it becomes more viscous, and all communication will be more sluggish. We run on low power, metabolism decreases, and blood circulation and lymph flow become more sluggish as the surrounding fascial flow densifies. Coordination deteriorates as nerve signals have a harder time getting through; it becomes increasingly difficult to move smoothly, and there is resistance. The increased pressure affects pain receptors that signal pain, which causes us to move even less. It becomes a vicious cycle, with resistance, pain, and less movement, which only makes things worse.

How do I get started with movement in a simple way?

We all have different conditions and opportunities for moving regularly during the day. There can be physical problems and resistance, or more mental ones like feeling stressed and not having enough time.

With today's modern lifestyle, it can be hard to make time for a movement break. We might end up sitting all day in front of a computer, with only a short lunch break where we switch chairs. Others sit in the car for long periods. Some of us might do a workout after work, sometimes a bit intense, sometimes something gentler like yoga or Pilates.

It doesn't have to be advanced exercise; the important thing is that it's done regularly. You can try to take a short break every hour—set an alarm. There are movement exercises for the whole body you can do even while sitting: stretch your arms up, breathe, lift your legs and swing them back and forth to the sides. Rotate your body at the waist to each side, twist and move your neck, stretch backward in your chair. If you can, stand up and stretch your arms up, walk a few laps around the room and stretch your body, feel your joints start to loosen up—the first few steps feel stiff when you've been sitting or standing still for a long time. Stretch out and open up your chest, take a few deep breaths (in through the nose, see the breathing article).

If you have the opportunity to take a short walk during your lunch break, that's a great routine; 10 minutes can do a lot of good.

If you have the time and opportunity to do a gentle yoga session a few days a week, it's worth its weight in gold for your fascia and for keeping you physically and mentally alive. Or perhaps you have the chance for a walk in the woods; 15-30 minutes can be enough. Daily is best, but once a week is better than nothing. Nature calms the nervous system, and you get light and fresh air and generally feel better. Listen to the birds, smell the scent of earth and forest—it's magical for feeling alive.