Movement for Longevity, Finding Joy and Function in Movement

Written by Osteopath Gemma Ahrens 

In part 3 of our Movement for Longevity series, we bring everything together: mobility, strength, and stability. We explore how movement variety and enjoyment play a key role in keeping our bodies and minds healthy throughout life.

Movement isn’t just about exercise or “working out.” It’s about the way we live, play, and interact with the world. Finding ways to move that feel functional, enjoyable, and sustainable can make a real difference in how well we age, both physically and mentally. The goal is to create an active lifestyle that is both enjoyable and maintainable. 

Strength Training for Lifelong Function

We’ve already explored how strength supports independence and confidence, but it’s worth revisiting just how powerful it can be. Strength training, whether through bodyweight movements, resistance bands, or weights, can help to preserve muscle mass, joint stability, and bone density as we age.

For women entering perimenopause or menopause, strength training becomes particularly important. The natural drop in oestrogen during this stage can accelerate bone and muscle loss, increasing the risk of osteoporosis and reduced physical function. Studies show that regular resistance training can improve bone density, maintain muscle strength, and support overall well-being during this time of life (Watson et al., 2018; Daly et al., 2019).

It doesn’t need to be complicated or intimidating; even small amounts of consistent, moderate effort can bring meaningful benefits. Exercises like squats, wall push-ups, step-ups, or resistance band work are all great ways to support your strength and confidence in daily activities.

Moving for Joy and Function

One of the most effective ways to keep movement consistent is to find joy in it. When movement feels enjoyable and meaningful, it becomes something we look forward to, not just something we “have to do.”

Functional or “primal” movement patterns like squatting, reaching, twisting, or lunging are part of everyday life. Practising them through activities like yoga, pilates, dance, swimming, or group fitness classes helps the body move more efficiently, improves balance, and can even reduce the risk of injury.

Many of these forms of movement also provide a social element. Connecting with others, building friendships, and creating accountability all of which have positive effects on mental health and motivation.

The Mind-Body Connection

Movement doesn’t just strengthen the body, it also nourishes the mind. Regular physical activity has been shown to reduce stress, lift mood, and support sleep quality (Schuch et al., 2018). Activities that involve rhythm, flow, or coordination, such as dancing, walking in nature, or mindful exercise, can have particularly grounding and restorative effects.

From an Osteopathic perspective, the body and mind are deeply interconnected. Supporting physical function through gentle, regular movement can help improve comfort, confidence, and overall well-being, which in turn encourages more movement. It creates a positive upward cycle.

How Osteopathy Can Support You

If stiffness, discomfort, or pain make movement difficult, Osteopathic treatment may help by aiming to improve mobility, ease muscular tension, and support more efficient movement patterns. As Osteopaths, we can also provide advice on posture, pacing, and strengthening or stretching strategies to suit your body’s needs and comfort levels.

The goal isn’t perfection, it’s progress. Supporting your body through small, enjoyable movements helps maintain function, independence, and vitality as the years go by.

Final Thoughts

Movement for longevity isn’t about pushing harder or doing more, it’s about finding balance, purpose, and enjoyment in how we move each day. Strength training helps us stay capable. Functional movement helps us stay adaptable. And joyful, mindful activity helps us stay connected, both to our bodies and to others.

The most important thing is simply to keep moving, in ways that make you feel good.

If you need some extra support to get you moving better, book an appointment with Gemma, below. Alternatively, give us a call on 0425 876 929 to discuss your needs.

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References:

1. World Health Organization. (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO.

2. Watson, S. L., Weeks, B. K., Weis, L. J., Horan, S. A., & Beck, B. R. (2018). Heavy resistance training is safe and effective for women with low bone mass: a prospective study. Journal of Bone and Mineral Research, 33(2), 211–220.

3. Daly, R. M., Gianoudis, J., Kersh, M. E., Bailey, C. A., Ebeling, P. R., & Sanders, K. M. (2019). Effects of a 12-month supervised, targeted exercise program on bone strength, body composition, and physical function in older adults: The LIFTMOR trial. Osteoporosis International, 30(4), 817–828.

4. Schuch, F. B., et al. (2018). Physical activity and incident depression: a meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648.

5. Warburton, D. E., & Bredin, S. S. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556.