Insight in the picture... Movement!

Did you know that movement, in the broadest sense of the word, is the quiet force behind a healthy life?

We’re not talking about today’s fitness hypes — think marathons, CrossFit, or spin classes — which are often associated with “performance.” While those things have value, they can also distract us from the bigger picture.

The kind of movement we’re talking about here is much more fundamental — a basic need, just like sleep and food. Not in the form of a “diet” or a rigid workout plan. It doesn’t have to be extreme to make a real difference.

In fact, if your goal is to stay healthy for life, then regular, doable, and enjoyable movement may be the most powerful thing you can do.

Why is movement so important? Movement impacts nearly every aspect of your health. And it’s not just about physical fitness — it also boosts your mental wellbeing and strengthens your social connections.

Physically it supports your heart, your circulation and your metabolism. But also you muscles and bones - especially important as we age. Many older adults lose balance and strength, increasing their risk of falls. En last but not least, natural weight regulation - not through forced calorie burn, but by supporting your energy balance and regulating appetite in a sustainable way.

Mentally it helps to reduce stress hormones like cortisol, to sleep better and alleviate anxiety and depressive symptoms

Cognitively, movement enhances blood flow to the brain, which sharpens your focus and alertness, your memory which reduces the risk of dementia. Even a simple walk can spark new ideas and perspectives and makes you a creative wonder, which brings people together as well. A walk or bike ride shared with someone creates connection, structure, and meaning — all of which support long-term wellbeing.

But what exactly counts as “movement”?

I looked into this, and according to many health experts, any form of physical activity is valuable — as long as it’s done regularly. That means it could be:

• 10 minutes of brisk walking after dinner

• Cycling to work (or part of the way)

• Playing outside with your (grand)kids

• Standing and stretching during work hours

• Gardening or doing household chores with intention

  
  

👉 The 70% rule: Do what you can, and stop at the point where you feel you could do 30% more. This prevents burnout and helps maintain motivation long term.

So how do you keep it up for life?

That’s where it gets tricky — but not impossible. There are proven strategies that make movement feel natural and effortless: 😍

1. make it part of your identity: Don’t say, “I have to go move.” Say, “I’m someone who moves every day.” It’s a small shift that makes a big difference.

2. Choose "meaning" over result: Don’t move to burn calories — move because it makes you feel good, helps you unwind, or connects you with others.

3. Integrate it into your daily rhythm: Set a reminder for a quick stretch break. Plan walking meetings or take calls while walking. Use mornings or evenings for your movement ritual.

4. And most of all "be kind to yourself": You don’t need a perfect plan or checklist to be doing enough. Everything counts. Sometimes, rest is the most active choice you can make. 😉

Movement should be doable, enjoyable, and sustainable. Something is always better than nothing. Frequency matters more than intensity.Think broadly: walk, bike, stretch, dance, garden — they all count.

Link movement to wellbeing, not guilt or performance.

"You don’t have to be an athlete to stay healthy. You just have to keep moving”

“Staying healthy doesn’t require peak performance — just daily movement with intention and joy.”