Move Your DNA

1. Movement is not optional: Our bodies require frequent, varied motion for optimal health

Movement provides information for the body. Movement is an environmental or epigenetic factor.

Movement is essential nutrition. Just as our bodies require a varied diet of nutrients, they also need a diverse range of movements to function optimally. This goes beyond traditional exercise routines. Every motion, from walking and squatting to reaching and carrying, provides crucial input for our cells, tissues, and organs.

Lack of movement has consequences. In our modern, sedentary lifestyles, we've drastically reduced the quantity and variety of our movements. This "movement drought" can lead to:

• Muscle atrophy and weakness
• Joint stiffness and reduced range of motion
• Poor circulation and reduced oxygen delivery to tissues
• Decreased bone density
• Impaired digestive and elimination processes

To counter these effects, we need to reintroduce frequent, varied movements throughout our day. This doesn't mean exercising more, but rather moving more often in diverse ways that mimic the activities our bodies evolved to perform.

2. Loads, not just exercise, shape our bodies: Understanding mechanotransduction

The physical expression that is your body is the sum total of loads experienced by your cells.

Mechanotransduction is key. This process, by which cells convert mechanical stimuli into biochemical signals, is fundamental to how our bodies adapt and function. Every movement, posture, and interaction with our environment creates loads that our cells respond to, shaping our physical structure at the cellular level.

Beyond traditional exercise. While exercise is beneficial, it's just one type of load our bodies experience. Other important loads include:

• Gravity and how we position ourselves against it
• The surfaces we walk and rest on
• The way we carry objects
• Even the clothes we wear

Understanding mechanotransduction helps us realize that seemingly small changes in how we move and position ourselves throughout the day can have profound effects on our health and physical structure over time.

3. The mismatch between modern lifestyle and our evolutionary needs

We, like these floppy-finned orcas, are animals in captivity, and our tissues are not suited to the loads created through the way we move in our modern habitat.

Evolutionary mismatch. Our bodies evolved in an environment that required constant, varied movement for survival. Modern life, with its abundance of conveniences, has dramatically reduced our need to move. This creates a mismatch between our biological needs and our current lifestyle.

Key areas of mismatch:

• Sitting for prolonged periods
• Walking on flat, uniform surfaces
• Wearing shoes that restrict foot movement
• Reduced upper body use (e.g., climbing, carrying)
• Limited squatting and ground-sitting

To address this mismatch, we need to consciously reintroduce movement patterns that our bodies are designed for, even if they're no longer strictly necessary for survival in our modern world.

4. Rethinking cardiovascular health: It's not just about "cardio"

Working muscles pull your blood to the tissues that need it.

Cardiovascular system misconceptions. Many people think of the heart as the sole driver of blood flow, leading to an overemphasis on "cardio" exercise. In reality, our cardiovascular system is much more complex and relies heavily on muscle movement throughout the body.

Key points about cardiovascular health:

• Muscle contraction plays a crucial role in blood circulation
• All-day, varied movement is more beneficial than short periods of intense exercise
• Sitting for long periods negatively impacts cardiovascular health, even with regular exercise

To improve cardiovascular health, focus on increasing overall daily movement rather than just adding more "cardio" workouts. This includes frequent position changes, walking, and incorporating a variety of movements that engage different muscle groups throughout the day.

5. Alignment as a tool for assessing and improving movement

Alignment is the study of the interrelationship between body parts, and between those parts and the ground.

Alignment is dynamic. Rather than thinking of alignment as a fixed "correct posture," we should view it as a tool for understanding how different body positions affect the forces acting on our tissues. Proper alignment allows for efficient movement and optimal load distribution.

Key alignment concepts:

• Neutral pelvis position
• Rib cage placement
• Foot and ankle alignment
• Shoulder blade positioning

By paying attention to alignment during both movement and rest, we can:

• Reduce unnecessary strain on joints and tissues
• Improve muscle function and efficiency
• Enhance overall body awareness and control

Practice alignment checks throughout the day, especially during common activities like standing, sitting, and walking. Gradually work on improving alignment in these positions to create better movement patterns and reduce the risk of pain and injury.

6. Restoring natural movement patterns: From feet to spine

There is a difference between saying, "It is natural behavior for a human to squat multiple times a day throughout their lifetime," and, "You need to start squatting ten times a day, starting now."

Gradual restoration is key. Our bodies have adapted to modern lifestyle habits, often in ways that limit our natural movement capabilities. Restoring these patterns requires a thoughtful, progressive approach.

Focus areas for movement restoration:

1. Feet and ankles: Increase barefoot time, practice foot mobility exercises
2. Hips and pelvis: Work on hip extension, squat progressions
3. Spine: Practice spinal twists, hanging exercises
4. Upper body: Incorporate more reaching, carrying, and climbing movements

When restoring natural movements:

• Start slowly and progress gradually
• Pay attention to form and alignment
• Be patient; tissue adaptation takes time
• Incorporate movement variety into daily life, not just exercise sessions

Remember that the goal is not to replicate exactly how our ancestors moved, but to reintroduce movement patterns that our bodies are designed for, improving overall function and health.

7. The importance of squatting and its impact on pelvic health

Squatting is a critical component of a human's physical experience.

Squatting is fundamental. This movement pattern is essential for pelvic health, digestive function, and overall lower body strength and mobility. However, many modern humans have lost the ability to squat comfortably due to lifestyle factors.

Benefits of squatting:

• Improved pelvic floor function
• Enhanced hip and ankle mobility
• Better digestive and elimination processes
• Increased lower body strength and stability

To reintroduce squatting:

1. Start with supported squats or partial ranges of motion
2. Focus on proper alignment and form
3. Gradually increase depth and duration
4. Incorporate squatting into daily activities (e.g., while gardening or playing with children)

Remember that squatting is not just an exercise but a functional movement that can be integrated into various aspects of life. Restoring this ability can have wide-ranging benefits for overall health and mobility.

8. Moving beyond exercise: Integrating natural movement into daily life

Exercise is movement, but movement is not always exercise.

Rethink movement. Instead of relying solely on structured exercise sessions, focus on increasing overall daily movement in varied and natural ways. This approach better mimics the movement patterns our bodies evolved with and provides more consistent stimulation for our tissues.

Ways to integrate more natural movement:

• Sit on the floor instead of chairs when possible
• Take frequent walking breaks throughout the day
• Use stairs instead of elevators
• Carry groceries or children instead of using carts or strollers
• Practice balancing while waiting in line
• Hang from tree branches or playground equipment
• Squat while gardening or doing household chores

By viewing movement as an integral part of daily life rather than a separate activity, we can create an environment that better supports our body's needs. This approach not only improves physical health but can also enhance mental well-being and overall quality of life.

Last updated: January 24, 2025