When I first learned about slow living, I assumed it meant “be lazy.” I had this image of people laying around on their couches, taking weekdays off, and losing all ambition. I didn’t associate slow movement with anything related to better performance, and it certainly didn’t scream “improved physical fitness.” Truly, I believed that people who subscribed to the slow living agenda were simply looking for a nicer name to describe their lack of drive.
What I’ve learned over time is that adopting a slower lifestyle actually yields the exact opposite results: more energy, better performance, and more enthusiasm for life! And for anyone with a similar hustle to mine, it certainly doesn’t mean you’ll never bask in the glory of an intense workout ever again. Many slow movement workout routines fit seamlessly into your regime when you align with the slow-living mindset!
Physical health is a crucial component of a lifestyle that prioritizes a more centered, slow, intentional approach to life. So it pays to understand the best slow movement exercises out there. It’s time to invite exercise into your life in a more sustainable and nourishing way.
What Is Slow Movement?
Exercise is just one of many things on the fast track in recent years. More gym-goers are preparing for marathons, mountain climbs, weight-lifting events, and more than ever before… but fitness doesn’t have to be so extreme.
Slow movement is the solution for anyone in pursuit of a consciously relaxed, purposeful way of life and hoping to stay physically active on their journey. And it doesn’t mean hitting the treadmill like a sloth (literally moving like a slow poke). Slow movement simply means approaching exercise with the same mindfulness and intention as every other facet of your slow lifestyle.
It also means listening to what your body needs instead of constantly telling it what to do. For example, you may wake up one morning, enjoy a relaxing stretch and quiet cup of coffee, then tie your sneakers only to realize you don’t feel like running.
A more hurried, chaotic person would just ignore their body’s demands for rest and hit the pavement like their pants were on fire. But a slow mover will respect the urge to rest and swap their 30-minute run for a much-needed saunter around the park. No harm, no foul.
Related: How to Start Your Slow Living Journey: 12 Simple Steps You Can Take Now
Why Is It Important to Get Slow Movement Each Day?
Why bother with slow movement? It might seem simpler to return to the couch when you don’t feel like working out, but exercise is an important component of your health and happiness.
There are several reasons to incorporate fitness using a slow movement mindset every day. Check it out!
Slow Movement Helps You Sleep Better at Night
Just as sleep is essential for healthy living, slow movement is necessary for high-quality sleep. Sleep ensures you get the most out of your other healthy habits (like eating well, reading, and exercising). You just have to kick off with enough rest.
The benefits of a good night’s sleep are seemingly endless! It…
- Boosts your metabolism
- Increases energy
- Decreases brain fog
- Improves your immunity
- Alleviates stress
If those positive side effects aren’t good enough to inspire better sleep practices, I’m afraid nothing will be! And slow movement plays a huge role in restful sleep.
During the busiest chapter of my life as a middle and then elementary school Assistant Principal, I skipped many workouts and got many poor nights of sleep. I tossed and turned with the problems of the world weighing down my blanket.
I had to make many changes, like waking up on time and carving out breaks during the day, to incorporate adequate slow movement exercises into my life. Once I did, my nights became far more restful. Then peaceful nights snowballed into peaceful days, and so on. Although my days are quite full now, I like to think I hopped from one hamster wheel to another, more aligned one.
Slow Movement Improves Mindfulness
Think about the last time you needed to brainstorm some ideas or rehearse a conversation with someone. Did you sit still or walk around? I’m definitely the type of person who needs to walk around, tap my foot, or stretch my arms while I’m thinking. It’s as if movement is part of the formula I’m working on.
Experts agree that slow movement makes you more mindful. It gets the blood flowing and helps you concentrate on the tasks at hand.
On the other hand, remaining stationary has the opposite effect! Your body can become restless if it stays still for too long, leaving your mind to wander.
Ask any kindergarten teacher about the connection between still bodies and still minds. When young students (or any students for that matter) are asked to sit and “pay attention” for too long, they literally run out of attention to pay.
Basically, all the evidence shows that the solution to a “slow” brain is slow movement.
You Can Even Boost Your Mood With Slow Movement
When I’m having a bad day, some slow movement helps. It might not be a cure-all, but it certainly takes the edge off of most challenging situations. Even when I’m cooped up at my gym training clients all day, a quick stretch or walk around the room does wonders for my outlook.
Think about how you feel immediately following a workout: accomplished, clear-minded, and satisfied are all good words that come to mind. Turns out those emotions stick with you long after you shower off.
On the other hand, I can sense a difference in my mood when I skip working out several days in a row. I’m more sensitive, irritable, and likely to become frustrated under routine pressures. It’s enough to challenge the controlled, purposeful existence I’m trying to create for myself with slow living!
Compounded enough, a lack of physical activity can actually lead to (or further complicate) chronic mood disorders like anxiety and depression. That’s definitely enough to chase me off the couch or away from my computer for a while. How about you?
Remember, the beauty of movement is that it can be slow, joyful, and full of variety. Create a slow movement routine that brings you happiness… even when you’re just thinking about it! Collecting smiles is a huge part of why you’re here (researching a slower, more meaningful lifestyle), right?
12 Slow Movement Ideas to Help You Get Active Every Day
Slow movement comes in many different varieties. It pays to experiment and find a flexible fitness routine that works for you. And when you get bored of it… change it up!
There are a dozen slow movement exercises here for you to choose from as you embark on a gentler, easier, more purposeful workout regiment that fits into your day-to-day life. While I’m a big advocate for building strength and endurance by adding resistance and weight training to your routine, dipping out on moving your body just because it feels challenging is never the way forward. If you’ve been skipping workouts or avoiding exercise altogether, start incorporating slow movement into your life and watch the snowball effect it creates.
1. Go for a Walk Outdoors
Imagine you’re drowning in work emails, inundated with plans for your father’s birthday celebration, and completely overwhelmed by errands and online ordering. (Maybe you don’t have to reach that far into your imagination… this grade of stress is real for so many!)
Leave.
Get up. Walk out the door. And get some slow movement in. The combination of steady blood circulation and fresh air does wonders for your mindset. Suddenly, your mountains won’t seem so gigantic.
Don’t focus on the amount of time it takes to go for your walk. Remember, your days are yours to spend as you please. Your problems will be waiting for you as soon as you get back—and you can tackle them with a refreshed mind after your time outside.
Think of your health as another item on your list of things to accomplish. It’s never a waste of time to invest in yourself. In fact, that self-negligent train of thinking is dangerous long term.
2. Pace or Clean Up While You’re On the Phone
Phone calls are an excellent opportunity to multitask with slow movement exercises. Maneuvering around the house and accomplishing small tasks can get your body moving while you’re focusing on your conversation and, if you’re anything like me, boost your mood and focus, too.
It’s no wonder so many TV shows and movies depict characters chatting on the phone in high spirits. They’re usually mixing a bowl of cake batter or wiping down a counter as they talk.
But the second the person on the other end of the phone brings up bad news, the character stops working and finds a place to sit. I’m not insinuating that stillness is in any way bad—on the contrary, it’s an amazing tool for going inward. But I’ve found slow movement to be a powerful tool for processing emotions and maintaining focus while staying grounded in a conversation.
3. Set Slow Movement Reminders for Yourself
Leverage an alarm clock system to ensure you get adequate slow movement every day. Set up reminders on each of your devices or carry a watch throughout the day—leave no stone unturned.
The benefits of using your alarms are twofold: Not only do they remind you to get up and move, they also help you plan strategically around slow movement well in advance.
And why shouldn’t you? Your mental and physical well-being is of vital importance and is worth advocating for at every turn!
I have alarms set on my phone several times a day. When they go off, I get up and stretch or walk around the room for at least five minutes. A different reminder goes off around lunchtime for a longer 30-minute movement break. And I always start or end my day with an hour for fitness.
Related: 10 Best Daily Habits to Help You Start Living More Intentionally
4. Take Your Time Tidying Up
Body by Bissell anyone? (Or Dyson, General Electric, or Shark… the vacuum brand isn’t important here!) Who knew cleaning your house could contribute to your physical wellness?
Let’s face it. Part of the reason we hate cleaning is the exertion. It’s exhausting bending down to dust underneath the sofa, wipe tables, scoop up crumbs, or fill and lug that pesky mop bucket around. But with physical fitness in mind, these cleaning qualities are actually all pros!
House cleaning is an opportunity to move at your own pace. Lunge, squat, and calf-raise your way to a tidy house and a healthy body. For me, it’s cleaning and tidying my closet on the regular.
But don’t stress about folding in complicated workout moves. Your regular cleaning style is enough to make a difference in your physical fitness. Just enjoy the win-win. (That is… a clean house and a healthy body!)
5. Use a Shopping Basket Instead of a Cart
If you’re running (or slowly walking) into the store and only need a couple of things, take the opportunity to carry a shopping basket rather than push a cart. Yes, I know it’s more difficult, but that’s the beauty.
This small adjustment is a giant step toward adopting a slow movement physical lifestyle. You spend exactly the same amount of time in the store and gather the same groceries, but further engage your muscles and get the blood flowing.
Without trying to, I actually move faster when I maneuver without a shopping cart. And I certainly don’t miss the squeaky wheels and shotty steering.
Once you get into the routine, it’s easier to see that basket shopping is actually something to brag about. You’re able to muscle-move all the things you need with ease. That’s cool if you ask me!
6. Have an At-Home Workout Session
It might be easier for you to incorporate gentle exercise sessions right at home than it is to commute to the gym and back. If you’re being strategic with your time and are serious about slow living, consider an at-home exercise subscription to boost mindfulness and blood flow. I even teach at-home workouts through Warrior Flow TV that you might enjoy!
Two of the most popular at-home workouts for slow movement exercise are pilates and yoga. They don’t call for any equipment other than a calm space and stretchy clothing.
Both pilates and yoga consist of a series of poses that flow into one another. They seriously challenge your flexibility and concentration. I started incorporating a little of each into my regular workout routine towards the beginning of my slow-living journey.
I get my fix every Sunday in Miami Beach! Yoga especially has become a regular part of my routine and helps me feel my best—inside and out. I’m now also looking to add Tai Chi to my routine!
7. Play With Your Pets or Kids
Have you ever seen how kids and pets bounce off the walls (usually figuratively, but sometimes literally) at different points in the day? They don’t spend long hours at the gym or jogging around the neighborhood to keep fit… they just play!
Play might not be a natural urge for your tired adult body, but you can consciously choose to get excited about playtime when your kids and fur babies ask for it. Not only will they be thrilled about your enthusiasm, you’ll also get your heart pumping and endorphins flowing whenever you take part.
Don’t overthink playtime. There are a number of activities that pets, kids, and grown-ups can enjoy together:
- Fill a baby pool and splash around
- Race from one tree to the next (and back again!)
- Play hide and seek (with each other or with toys and treats)
- Start a rowdy game of catch or fetch!
- Lay out the Twister mat (keep Fido in the house for extra giggles and a focus challenge)
In the end, everyone should be smiling and panting—a sure sign of good fun and great movement.
8. Incorporate Stretch Breaks Into Your Daily Rest
What does your relaxation look like now? Odds are you sprawl out on the couch or in bed watching a good show or movie, or simply scroll the Internet for hours on end. And there’s nothing wrong with strategic screen time! Just don’t let valuable minutes slip away from you because you’re deep in cyberspace.
Instead, consider roping in some slow movement activities while you chill.
For example, you can create a ritual where you stand and stretch before and after your eyes hit the screen. Personally, I like to leverage commercial breaks or ads as signs I should do a few curls or squats.
Imagine if you made the simple switch to lay down on a workout mat instead of your pillowy mattress or couch when you watch television. You could touch your toes and hold the position for several minutes or do sit-ups at your leisure. There’s no rule that says your body can’t accomplish one thing while your mind is relaxing elsewhere.
And there’s nobody watching you in your home… it’s just you (well, okay, and maybe your family) stretching on the carpet as you watch the red carpet. How glorious!
9. Host a Solo Dance Party After a Long Day
Dancing isn’t exactly a slow movement unless you’re into ballet barre or lyrical! But there are relaxing, mood-boosting properties associated with all types of dance that makes it the perfect form of exercise when you’re living a slow lifestyle. I’m not going to lie, I’m a sucker for some Young Dolph and some killer dance moves at the end of a long day.
Which sounds better to you: sweating it out on the treadmill or dancing to your favorite beats for fifteen minutes? Some days simply demand music and movement!
Perfect examples of dance days are weekends or days following stressful projects—ya know… any time you feel like celebrating. And the great thing about music is you can choose styles to match or enhance your mood: excited, angry, miserable, or goofy. There’s a song to match every emotion.
But no need to make this strategy a mandatory part of your daily routine (unless you’re so inclined and truly passionate). But keep dance in your bag of tricks! A variety of slow movement options makes physical wellness more attainable long-term.
10. Exercise At Your Desk
Not everyone has the luxury of standing up and moving throughout the workday like I do. So if you’re trapped behind a desk (or in a car or truck) for hours on end, you need to come up with seated alternatives to slow movement.
Think of all the muscles you can flex and stretch while in your seat:
- Shoulder raises
- Fist clenches
- Knee lifts
- Neck rolls
- Ankle flexes
Any repeatable motion can help you keep your muscles alive and the good ideas flowing.
You may also think about how you’re sitting or what you’re sitting on to give yourself a greater physical reward during the work day. For instance, swap your traditional desk chair for an aerobic ball or enhance your car seat with accessible stress balls or sensory backrest.
You’ll be surprised by how much more energy and focus you attain by doing slow movements as you sit. You might even manage to skip the 3:00 PM caffeine kick, just by consciously moving while you type!
11. Start a Garden
Ever notice how most gardeners are in excellent mental and physical shape? No matter how much experience you have digging in the dirt, planting and tending a garden yields many excellent results for your health. My wife Candis and I live in the city and don’t have room for a garden, so we bought a houseplant this year. And although maintaining it doesn’t take a lot of effort, it’s fun to tend to the plant every Sunday morning.
Gardening encourages a variety of movements—from bending over to dig and weed to reaching up high to prune trees and water hanging plants. But you won’t be thinking about exercise per se. You’ll just be caring for your flowers, fruits, and vegetables.
There are added benefits to choosing gardening over other slow movement exercises. For one thing, it gets you outside, breathing deeply and soaking up the sun! If you choose to plant fruits and veggies, you get to enjoy fresh produce for as long as your garden is growing.
If you’ve never gardened before, this might be a wonderful new adventure for you. And don’t worry: the perks of planting stand even if you’re terrible at it at first.
12. Head Outside for Your Coffee and Lunch Breaks
No matter what you do to fill your time during the day, you have to stop and eat, right? (Please, tell me you aren’t skipping meals because you’re so busy!)
Don’t get me wrong, I used to be a person who blew right past lunchtime to send one more email or complete one more PowerPoint slide. But those days are over now! I use lunch, coffee, or snack breaks as reasons to get up and move.
And I feel a huge difference in doing so. The reality is that I actually get more work done when I take advantage of my breaks than I do when I work through them. I feel my energy and focus increase with a little more “me” time woven into the day.
Lunch and other breaks keep my blood sugar up to par and my stress nice and low. And I use any excuse to get out into the fresh air (no matter the weather)!
The importance of incorporating slow movement into your day can’t be overstated. No matter how busy you are or where you spend your time, there are ways to gently move your body for improved mental and physical wellbeing.
I understand if you’re skeptical… I was there once, too. But after you adopt the mindset that your health is a priority, there’s no going back! You are your most important responsibility.
