Health experts told CNN that walking alone is not enough to maintain good health. They emphasized that walking is just one of three types of movement that should be incorporated into our daily or weekly routines, from waking up to bedtime.
“Walking is great, but it’s just one form of unidirectional movement, and our bodies need more types of movements to be functionally fit,” said sports medicine surgeon Dr. Carl Serino.
He explained that we use the muscles and tendons in our bodies for various bending, twisting, and turning actions throughout the day. Therefore, he emphasized the importance of working these muscles and stretching them in multiple directions.
Dr. Serino stressed that having flexible muscles enhances balance and stability, which helps prevent falls and injuries during physical activities.
American Heart Association: Don’t neglect walking
Some people claim that they do not have enough time or suitable places for walking, but they are missing out on an important exercise that benefits both the mind and body.
Similarly, Melissa Boyd, a certified personal trainer, highlighted the existence of three types of movement that positively impact all muscles and organs of the body.
“Our lives have become so busy, we sit all day and then feel exhausted at night, that a short walk makes us feel like we’ve done something big and effective, but walking is actually a basic movement that the body needs to function well, to help improve digestion and relieve stress,” she explained.
To dispel the common misconception that daily walking alone leads to a perfect athletic body, Boyd discusses three types of movement that contribute to overall health and fitness with her clients.
The first type encompasses the daily movements our bodies need, such as walking, stretching, and bending. The second type involves sports movements that can be practiced several times a week to enhance physical fitness. Lastly, the third type focuses on social movements, such as group dance sessions, engaged in for pleasure or communication.
Boyd emphasized that breaking these movements into short “light sessions” throughout the day leads to desirable results over time.
For instance, she suggested, “Every time you go to the bathroom, do 20 squats on your way there.”
She continued, “And every time you go to the kitchen to get a glass of water, do 10 push-ups against the wall. If you link those light exercises to something else you already do, you can make it a habit, and I have seen great success in this context.”
“It’s important to think about movement within these three different categories, because each type has different benefits and they can’t replace each other,” Boyd concluded.
Beyond Walking: Three Types of Movement for Optimal Health
Unidirectional Movement is Not Enough
It’s great to walk, but just walking is often not enough to truly optimize your health. As sports medicine surgeon Dr. Carl Serino explains, "Walking is just one form of unidirectional movement, and our bodies need more types of movements to be functionally fit."
Our bodies are designed to move in various directions: bending, twisting, reaching, and more. This requires engaging different muscles, tendons, and joints. Simply walking, he says, doesn’t fully work them all.
The Benefits of Multifaceted Movement
Dr. Serino also highlights the importance of flexible muscles: "[They] help us maintain balance and stability, which prevents falls and injuries." This is especially crucial as we age, promoting safer mobility and preventing potential falls.
Three Types of Movement for a Healthy Life
Certified personal trainer Melissa Boyd explains that there are three key types of movement that contribute to overall health and fitness:
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Daily Movement: This includes activities like walking, stretching, and bending, which are essential for maintaining basic bodily functions. Boyd notes that a short walk, while beneficial, only serves as a "basic movement" and shouldn’t be mistaken for a complete exercise routine.
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Sports Movement: These are more structured exercises that build physical fitness, like jogging, swimming, or weight training. Boyd advises engaging in such activities several times a week for optimal benefit.
- Social Movement: This encompasses activities enjoyed for pleasure or socializing, like group dance sessions or recreational sports. Social movement contributes to mental well-being, stress reduction, and community connection.
Integrating Movement into Everyday Life
Boyd encourages a holistic approach to movement by incorporating all three types into your daily life. She advises adding short bursts of exercise throughout the day, turning everyday activities into opportunities for movement.
Here are some examples:
| Activity | Movement Tip |
|---|---|
| Walking to the bathroom | Do 20 squats on your way there |
| Getting a glass of water | Perform 10 wall push-ups |
| Watching TV | Engage in jumping jacks or other exercises |
This approach, she emphasizes, makes movement a sustainable habit. Over time, these seemingly small efforts can have a significant impact on your overall health.
Thinking Holistically about Movement
Boyd emphasizes the importance of viewing movement through these three lenses. "Each type has different benefits and they can’t replace each other," she concludes.
By understanding the key types of movement and their unique contributions, you can design a personalized approach that optimizes your physical and mental well-being.