Movement is the best medicine

Oct 31, 2024 11:24:00 AM

"Our bodies change with each decade, and a nice way to think about it is that the body becomes more “needy” and requires more effort to maintain the same level of functioning that we had a few years ago."

By Sue Ramauthar

As we age, prioritising movement and building muscle strength becomes more than just a tool for fitness—it is crucial for sustaining independence and overall wellbeing. Recognising that movement is medicine, and that its benefits extend far beyond our ability to perform daily tasks, helps us be more intentional in creating regular, consistent movement.

Muscle strength also plays a key role in preventing injuries, improving balance, joint support and reducing the risk of falls. Our bodies change with each decade, and a nice way to think about it is that the body becomes more “needy” and requires more effort to maintain the same level of functioning that we had a few years ago.

Upon entering our 50s, muscle mass naturally decreases, a process known as sarcopenia. This loss can make common activities such as walking, climbing stairs, or carrying groceries feel more strenuous. By incorporating regular strength training and functional movement exercises, we can slow this decline and even build muscle. This, in turn, supports bone density and joint health, helping to manage or prevent conditions like osteoporosis and arthritis.

We are living in a technological era that requires very little physical effort for our body, from ordering groceries online, to working long hours at a laptop – this often leaves the body very sedentary throughout the day, and if we are not intentional about finding opportunities to move, our muscle strength and mobility can deteriorate rapidly as we get older.

Movement is lubrication for your body and its benefits include promoting blood circulation, which is essential for reducing inflammation and joint stiffness, while improving cardiovascular health. Beyond the physical benefits, exercise also boosts your mood, cognitive function, and mental health, making it a holistic approach to healthy ageing.

It is recommended that we try to walk briskly for approximately 30 minutes, 3 to 5 times a week. Through the workday, try not to remain sitting for more than an hour at a time. Take a 60-second movement break after every hour of sitting – this could be a quick walk up and down the stairs, or doing a few squats, or stretching. Incorporating consistent, safe movement practices—guided by a healthcare professional, when necessary—can preserve mobility and enhance quality of life, keeping us active and independent for longer.

It is also important to remember that exercise should support and benefit your body and shouldn’t be painful - if you are experiencing pain with or after exercise, speak to a physiotherapist that can help build strength and mobility safely.

Sue Ramauthar is a Corporate Wellness Practitioner and Physiotherapist at SuedeWellness