Top 3 Essential Forms of Movement for Full Body Health

There is more than one type of exercise that we can use to improve our overall health. Each type has its benefits and downsides, though they can all be part of a well-rounded and healthy lifestyle. These are the top three essential forms of movement you should include in your weekly workouts for full-body help.

Movement is medicine – source

Keep reading to find out what the three essential forms of movement are, the benefits and risks of doing them, and how to create a balanced exercise plan that includes all three. Plus, check out the quick tips at the end to make improving full body health easier.

What Are Essential Forms of Movement 

Essential forms of movement are different kinds of exercises, workouts, and activities needed to balance health. Each type of movement has benefits and risks associated with it. However, used well, all together they have a beneficial effect on the body.

3 Essential Forms of Movement for Full Body Health

Without further ado, here are the three essential forms of movement needed for full body health. Each type of activity or exercise can be very beneficial to overall wellness. The best workout plans include all three.

1. Resistance Training

Resistance training is one of the best forms of exercise and movement you can do. Just like the name implies, it involves resistance, either pushing or pulling a heavy load to increase or maintain muscle mass. This can also be done with your own body weight, such as in calisthenics. 

Resistance training is one of the only exercises that can actually have a lasting effect on metabolism, as an increase in muscle will lead to an increase in metabolism naturally. It is similar to weight training and strength training, though these focus on increasing muscle tissue. 

In any case, resistance training can help boost strength and enhance overall health. However, muscles usually undergo microscopic tears when we push them past their usual limits. This means muscles must recover after any form of resistance or strength training, or else there may be injury or strain.

2. Flexibility Training

Just as the name implies, flexibility training is meant to increase flexibility. It involves stretching. Flexibility works by using various poses to lengthen the muscles. This will decrease tightness, increase range of motion, and decrease the likelihood of injury in the future. 

Flexibility training will help you move with more ease. Here are a couple of stretches you can try. In general, you will want to hold each stretch for 10 to 30 seconds and repeat this about three times. 

Remember, relax, and breathe while stretching. While stretching may be intense, it should never cause pain. Stretching too much too fast may lead to injury, so listen to your body while exercising in this way.

3. Cardio

Cardio is one of the most common forms of movement. It involves elevating your heart rate by performing movement rapidly. This is commonly jogging or running, but can also be other common activities like dancing or swimming. Cardio is a great way to boost cardiovascular health, as cardio tends to increase your body’s ability to handle strain. As you get better at cardio, your heart will become better at fueling your body through activity. Some forms of cardio, such as high-intensity interval training, can even help increase VO2 max. This is a measurement of how well your body performs under strain.

While cardio can be a great way to exercise, there are some downsides. Too much running can be tough on the joints as it is a type of high impact activity. It is beneficial to slowly work up the stamina and speed to perform some cardio exercises. 

People usually try to eat less and increase cardio to lose weight, but this can have negative health consequences. Doing too much intense cardio may even be bad for your metabolism, especially if you are not eating properly. Find out why and what to do instead here.

How to Use All Three in Workout Plans?

So, how do you put everything together to make the perfect workout plan? The truth is, every person is different and what works for one person will not work for another. It’s up to the individual to design a plan, either weekly, or monthly that is sustainable and balanced. Personally, I stretch almost every day in a 10-minute morning yoga session. As for resistance training and cardio, I usually alternate the days. If I work out at the gym with weights one day, the next day I will do cardio. This is just what works for me. I tried doing weight training and cardio on the same day, and I found myself exhausted the next day, which was completely unsustainable. 

The best workout plan for one person will not be the same for another. What is important is to utilize all three essential forms of movement in order to improve overall health and wellness. They all target different aspects of physical health and can have many benefits if used well. 

Tips For Full Body Health

Here are some quick tips for full-body health! It is not just about physical activity, but about food, rest, self-care, and more. Check them out to get a complete picture of fitness.

  • Mind Nutrition – food is your fuel, energy, nourishment, and your joy. It is important to eat well, about 80% of the time, and still take time to enjoy treats the rest of the time. 
  • Skip the Supplements – if you are eating well, with fruits, vegetables, and healthy fats, carbs, and protein, there is no need for supplements.
  • Move every day – it is important to move every day in order to increase overall health. Even if it is just a brisk walk, yoga session, or stretching routine, movement matters.
  • Honor How You Feel – no matter what, listen to your body first and foremost, Rest when you need to, eat to fuel and energize, and push yourself when you can.

The Takeaway

These are the top three essential forms of movement needed to improve full-body health. Resistance training will help increase or maintain strength, which is needed to do basic activities in life from carrying groceries to picking up luggage or playing with your kids. Flexibility training will help improve range of motion. This is needed in order for you to move your body in whichever way you need to. Flexibility training should never cause pain, on the contrary, it is a good way to strengthen joint and muscle health, increasing stability, balance, and your ability to move. Cardio is excellent for cardiovascular health. It builds endurance and stamina, all while increasing your VO2 max and boosting your body’s ability to handle intense situations.

Remember, a good workout plan includes all three forms of movement, resistance training, flexibility, and cardio. One without the other leads to holes in your fitness. Each influences the other, so make sure you use all three and balance your physical activity well.

Remember that health comes from within, so eat healthy, exercise when you can, and take care of your mental health. Good daily habits become good building blocks to improve mental, physical, and emotional wellbeing. Try to take care of your gut health too! Get your complete guide to gut microbiota health for free here.

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