Movement as Nutrition – Your 5-a-Day for a Stronger, Healthier Body
Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild,' 'Handbags, Turning Hope into Happiness,' and the Irish Examiner.
If you’ve been following me for a while, you’ll know that I often refer to movement not merely as medicine, but as nutrition. This perspective reframes movement as something that nourishes and sustains us, rather than simply a remedy for injury or illness. You can listen to my podcast interview with Rebellious Wellness for a deeper dive into this concept. Just as we’re encouraged to eat five servings of fruits and vegetables daily for optimal health, I advocate for a daily serving of five essential movements. These movements contribute to reduced pain, improved posture, bone density, strength, flexibility, and overall vitality.
Here are the five daily movements I recommend
1. Walking
Walking is one of the most accessible and beneficial ways to support your health. A general target is 10,000 steps per day, which equates to approximately 8 kilometers or 1 hour and 40 minutes of walking.
If you're just beginning, increase your step count gradually. There’s no need for a Fitbit; every step counts, and you can achieve your goal in several shorter walks throughout the day.
Tip: Explore my blog post on practical ways to reach 10,000 steps a day.
2. Squatting
This isn’t about gym-style squats. I’m referring to the natural squat, a position many people around the world still use daily in the absence of chairs or modern toilets. It may feel challenging at first, but the deep squatting position offers substantial benefits for mobility, digestion, joint, and pelvic floor health.
If a full squat feels inaccessible, consider these modifications:
Use a Squatty Potty or stack blocks/books beneath your feet when using the toilet
For tight ankles, place a rolled towel or book under your heels
For sore knees, use a yoga mat or cushion behind the knees
Combine both adjustments for more support if needed
Incorporate short squats throughout your day, while folding laundry, playing with children, or tending to pets.
Tip: Read How to Make Friends with the Floor for more ways to integrate squatting into daily life.
3. Hanging
Here’s a big secret: you don’t have to hang with your feet off the ground to benefit from hanging movements!
Even partial hanging (with feet on the ground) builds strength, improves shoulder mobility, and supports upper body resilience.
If your goal is to swing across the monkey bars, that’s fantastic. I’ve developed a 5-step program to guide you. But even starting with Step 1 offers measurable benefits and doesn’t require any special equipment.
4. Crawling
Crawling can be surprisingly challenging, especially when done with knees hovering off the floor, but it’s an excellent way to develop core strength, coordination, and upper body mobility.
Not quite there yet? These variations are just as effective:
Any movement on hands and knees strengthens key areas
“Baby-style” crawling (knees on the floor) offers plenty of benefits
Begin crawling on your bed for a softer, more forgiving surface
Tip: Experiencing wrist discomfort? Try these strategies.
5. Resting
Yes, resting counts as movement. Rest affects the way we breathe, and breath itself is movement. Most of us breathe shallowly due to prolonged stillness and stress, reinforcing tension throughout the body.
Intentional rest can reset our breath, downregulate the nervous system, and even reshape our posture. Try incorporating the following practices:
A brief nap
Constructive rest pose (lying on your back, knees bent, with head supported)
Meditation or mindful breathing
Quiet, reflective time, such as daydreaming or watching clouds
Legs-up-the-wall pose for restorative circulation
Tip: Explore my Library of Classes for guided Rest & Restore
sessions.
Final thoughts
How did you score? Don’t worry if you're not incorporating all five movement categories every single day. These are aspirational practices, not strict rules. Some days, you’ll manage just one or two; on others, you may move through all five without even thinking about it.
Movement is nourishment, and like a healthy diet, it's about what you do consistently, not perfectly, that counts.
Let's work together to make your bone health goals a reality
Are you ready to commit to improving your bone health with somebody who really gets it? Whether you're seeking personalised guidance, accountability, or just some extra motivation, I'm here to help you reach your goals, especially if you’re a woman 40+ dealing with bone health concerns. Get in touch today to schedule your free Discovery Call and take the first step towards a healthier, stronger, and more confident you. Ageing is inevitable; how you age is up to you
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years of teaching experience. Ex-corporate and previous "active couch potato," she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself once given the space and guidance to do so. "Exercise is optional; movement is essential."
