Movement is Medicine: Rediscovering the Ancient and Modern Healing Power of Movement

Have you ever noticed how easy it is to let movement (code name exercise) slip away when life gets busy or stress piles up? You’re not alone. So many of us feel we “should” exercise, but it feels like just another thing on the to-do list, especially if we’re living with chronic illness, fatigue, or simply trying to keep up with life - or dare I say aging. But here’s the truth: movement isn’t just a luxury, it’s a necessity—an ancient and now evidence-backed practice that supports the health of our brain, body, and spirit.

Movement: A Healing Practice as Old as Humanity

Long before gyms, apps, or fitness trackers, movement was central to healing. Traditional cultures understood that movement wasn’t just about physical strength; it was about energy flow, emotional balance, and holistic health. From yoga in ancient India to Tai Chi in China, indigenous dance rituals to walking meditations, movement was—and remains—a profound tool for reconnecting with our bodies and rebalancing our systems.

In modern Western medicine, we’re finally catching up to what healers and elders have known for centuries: movement can shift physiology, reduce inflammation, clear the mind, and improve resilience.

The Science Speaks: Why Movement is Essential

Here’s what we know today:

Reduces Inflammation: Regular movement lowers markers of systemic inflammation like CRP and cytokines, which are elevated in many health conditions.

Supports Brain Health: Movement enhances neurogenesis (the creation of new neurons), improves blood flow, and stimulates the glymphatic system, which helps clear toxins from the brain. I call movement the most important supplement for the brain!

Protects Joints and Muscles: Gentle, consistent movement keeps joints lubricated, maintains flexibility, and prevents muscle wasting, which is especially important for those with limited mobility. It may seen counter intuitive, but regular movement is important for arthritis too!

Balances Blood Sugar and Insulin: Movement improves those after meal blood sugar spikes, insulin sensitivity and helps regulate blood glucose levels. I once had an 84 year old patient with diabetes - he didn't want to take medicine from his family doctor or me, so we agreed he would ride his bicycle around the block after each meal. Worked like a charm.

Boosts Mood and Reduces Stress: Physical activity increases endorphins, serotonin, and brain-derived neurotrophic factor (BDNF), all of which support mood and stress resilience.

Why It’s Easy to Let Movement Slide

It’s tempting to think of movement as something we “do” only when we have the time and energy. But that mindset can keep us stuck. Stress, fatigue, pain, or chronic illness can make even the thought of moving feel overwhelming. The key is to remember that movement doesn’t have to be high-intensity or long-lasting to be effective. Even a few minutes of stretching, walking, or gentle yoga can have profound benefits.

Practical Ways to Weave Movement into Your Day

Let’s make this real and doable. Here are some simple ways to embrace movement as medicine:

Stretch upon waking. A few gentle stretches can wake up your body and mind. You can this when you get up or even when you are still in bed!

Short walks. Whether it’s around the block, the house, or even just pacing while on a phone call, walking gets your circulation going.

Seated exercises. If you’re managing fatigue or mobility challenges, chair yoga or seated stretches and exercise are excellent options. YouTube is a great resource for these

Intentional breathing and movement. Practices like Tai Chi, Qigong, or mindful breathing with arm movements can reduce stress and promote balance. While finding a community to do this with is super motivating, YouTube is also a great resource for this.

Breaks for movement. Every hour, stand up, stretch, or move for a minute. It adds up. I put an alarm on my phone so that I get that cue every hour - sometimes it is as simple as heel raises and jazz hands.

Movement for Chronic Illness: A Gentle Approach

For those living with chronic conditions—whether MS, Ankylosing Spondylitis, fibromyalgia, or even that aging thing —movement can feel daunting. But gentle, consistent movement tailored to your abilities is a cornerstone of healing. It helps reduce joint stiffness, supports nerve health, and enhances overall vitality. Remember, it’s not about pushing through pain but about nurturing your body’s capacity for resilience. And please remember - SAFETY FIRST. When in doubt - ask for help from a friend, a trainer, a physio...

There are also 7 primal moves you can work into your everyday, even seated - squat, lunge, twist, push, pull, hinge (or bend) and gait (locomotion). For example if you sqat down to pick something up - do that squat 4 more times.

A Personal Reflection

I’ve lived with MS for decades, and I know firsthand how easy it is to let movement slide whenever I start to let "busy" be the boss. But I also know how great - no, fantastic - even a few minutes of mindful movement can make me feel - and I am always stronger for it. It’s a way to remind my body that it’s alive, capable, and worth caring for. It’s not about doing it perfectly—it’s about showing up and doing something

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Your Invitation

What’s one small way you can move your body today? Stretch your arms overhead. Take a deep breath. Step outside for five minutes. Your body will thank you.

Healing is a life long journey and movement is one of the pillars that keeps us well longer - diagnosis or not.