by
Pam Killeen
July 15, 2024
Our ancestors have imparted many valuable lessons, one of which is the importance of regular movement. In previous articles, I’ve emphasized the benefits of high-quality sleep, consuming nutrient-dense foods, and enjoying the outdoors. However, a complete approach to health must also include natural movement. This doesn’t mean engaging in high-intensity, strenuous exercise, but rather incorporating gentler, more sustainable forms of physical activity.
Learning from the Past
If we look back to the 1800s, most people engaged in natural movement throughout the day, primarily due to agrarian lifestyles. As societies urbanized, levels of daily activity declined, and many turned to structured forms of exercise. While gyms offer a variety of activities, it’s crucial to discern which exercises are beneficial and which may be harmful. Over the years, I’ve worked with many individuals who regret overexercising, as it exacerbated chronic health issues such as chronic fatigue and fibromyalgia and interfered with their sleep.
The Dangers of Overexercise
Excessive exercise can lead to numerous chronic health issues, a fact I’ve observed firsthand with many clients. Overexertion can also contribute to injuries, which in turn can lead to a more sedentary lifestyle. Personally, I was once a chronic over exerciser. After collapsing with chronic fatigue, I wrongly believed that strenuous exercise would restore my energy. Little did I know that such exercise was hindering my healing and causing long-term damage. While I still engage in some exercise and lots of natural movement, I am now very careful not to overdo things.
Research supports the notion that overexercise can be detrimental. A study published in Physiological Reviews found that excessive physical activity can lead to increased oxidative stress and inflammation, potentially causing long-term damage to muscles and joints (Powers & Jackson, 2008). Additionally, elite athletes often fall into the trap of overtraining, which can result in chronic injuries and a subsequent decline in physical activity as they age.
The Benefits of Gentle Movement
The key to maintaining health and mobility is not through excessive strain but through consistent, gentle movement. Incorporating activities such as walking, golfing, yoga, tai chi, light to moderate weightlifting, and stretching can provide significant health benefits while minimizing the risk of overuse injuries. Personally, I enjoy playing tennis, particularly doubles, which places less physical demand on the body compared to singles. These forms of exercise improve cardiovascular health, enhance flexibility, and strengthen muscles in a sustainable manner.
A study in JAMA Internal Medicine found that moderate-intensity physical activities, such as brisk walking, are associated with reduced risks of cardiovascular disease, improved mental health, and enhanced overall longevity (Arem et al., 2015). Additionally, gentle exercises like yoga and tai chi have been shown to improve balance, reduce stress, and promote joint health, as noted in research published in the Journal of Cardiovascular Nursing (Taylor-Piliae & Froelicher, 2004).
Striking a Balance
As the old adage goes, “slow and steady wins the race.” Adopting a balanced approach to movement can support your mobility in both the short and long term. By incorporating gentle, natural movements into your daily routine, you can enhance your overall health without risking the negative consequences of overexercise.
In conclusion, while it’s essential to embrace the wisdom of our ancestors by consuming nutrient-dense foods, prioritizing sleep and enjoying the outdoors, we must also engage in gentle movement on a regular basis. By doing so, we can maintain our health, prevent injuries, and enjoy a more active, fulfilling life. Remember, it’s not about pushing your body to its limits, but about nurturing it through sustainable and enjoyable physical activities.
References
- Arem, H., Moore, S. C., Patel, A., Hartge, P., de Gonzalez, A. B., Visvanathan, K., … & Matthews, C. E. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175(6), 959-967.
- Powers, S. K., & Jackson, M. J. (2008). Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiological Reviews, 88(4), 1243-1276.
- Taylor-Piliae, R. E., & Froelicher, E. S. (2004). The effectiveness of Tai Chi exercise in improving aerobic capacity: a meta-analysis. Journal of Cardiovascular Nursing, 19(1), 48-57.
Pam Killeen is a health coach, author, and advocate for circadian health, with over three decades of experience in the wellness field. Her career has evolved from focusing on nutrition and natural health strategies to integrating the critical principles of circadian biology into her online practice.
She is the author of three books—The Great Bird Flu Hoax (co-authored with Dr. Joseph Mercola); Addiction: The Hidden Epidemic; and Survival of the Unfittest—which highlight her deep interest in nutrition. Reflecting on her work, she wishes she had included information about circadian practices in her writing and consultations but believes it’s never too late to start. Her website is www.pamkilleen.com.