Movement for Health: Key Elements of a Healthy Movement Practice
From Director of Health Alex Maples
A well-rounded movement practice is foundational to long-term health. But more importantly, it has to be something you’ll actually do. The best routine in the world means nothing if it’s not sustainable, enjoyable, and adaptable. Below are the four essential principles that define a healthy movement approach.
Sustainable
The number one rule: if you won’t do it, it doesn’t matter.
It needs to be enjoyable enough. There are tons of ways to move and get activity in. Take some time to find what you enjoy. There is a time and place to do things you don’t love for the sake of taking care of our bodies in the long run so that we can keep doing the things we do love.
Respect recovery. The body has limits. Overtraining can break us down, tank hormones, and lead to injury or burnout. A good practice leaves you feeling better, not worse, over time.
Regular
Being sedentary is, frankly, terrible for your health – even if you hit the gym hard a few times per week.
Consistency > intensity. It’s not about crushing yourself a few times per week, it’s about moving in some form every day. Our bodies were built for it.
You don’t have to “work out” daily, but you do need to move daily. Walk. Stretch. Play. Do a few squats while waiting for your coffee to brew. The key is: don’t sit all day.
Varied
Variety is the spice of life – and of movement.
Specificity: Our bodies adapt to what we do often.
Avoid one-dimensionality. Only running? You’ll end up tight and weak. Only strength training? You’ll get winded on a flight of stairs. The focus should be on maintaining varied capacity for all of what life throws at us.
Use it or lose it. The body will only maintain what we tell it it needs to do. If you never raise your arms overhead you will eventually lose the ability to do so, or if we only spend time in spinal flexion we lose the capacity to extend.
Types of Movement to Include
To build a comprehensive and effective movement practice, include these four broad categories:
1. General Activity (Non-Exercise Activity Thermogenesis, or NEAT)
These are low-effort, informal movements that add up throughout your day.
Examples: walking, gardening, cleaning, cooking, playing with kids.
This kind of movement is critical and often overlooked. It keeps metabolism high, joints happy, and energy flowing.
2. Formal Cardio (Heart Rate Zone Training)
Cardiovascular work exists on a spectrum of intensity. Each zone has a purpose:
| Zone | % Max HR | Description | Benefit |
|---|---|---|---|
| 1 | 50-60% | Very light | Recovery, warm-up |
| 2 | 60-70% | Easy, conversational | Endurance, fat metabolism |
| 3 | 70-80% | Moderate | Aerobic capacity (high fatigue) |
| 4 | 80-90% | Hard | Lactate threshold, speed |
| 5 | 90-100% | Max effort | VO₂ max, sprint capacity |
Focus on Zone 2 often: Easy but sustainable cardio (like brisk walking, slow jogging, cycling) yields massive longevity and health benefits with minimal recovery cost.
Sprinkle in Zone 4–5: Short bouts of high intensity push your performance boundaries.
Zone 3 is a "no man's land": It has value for athletes, but for general health, the fatigue cost outweighs the benefits.
3. Movement Capacity (Mobility & Range of Motion)
Maintaining access to healthy movement patterns is crucial for longevity.
Think stretching, yoga, Pilates, tai chi, loaded mobility, dynamic warm-ups.
As we age, joint health and flexibility deteriorate unless we proactively maintain them.
Goal: Access and strengthen your full range of motion not just for performance, but for injury prevention and graceful aging.
4. Resistance Training (Strength & Muscle Maintenance)
You’ve heard it before, but it bears repeating:
Muscle is the organ of longevity.
Builds strength, protects joints, improves insulin sensitivity, enhances mood, supports healthy aging.
Frequency: 2–4 sessions per week is ideal for most people.
Prioritize compound lifts (squats, presses, deadlifts, rows), progressive overload, and good technique.
Your movement practice doesn’t need to look like anyone else’s. It should reflect your lifestyle, interests, and values – but it should always include the above elements in some form. Prioritize consistency, variety, and recovery. Play the long game. Your future self will thank you.
