The effect of moving in everyday life
Find out here about the broad spectrum of effects of moving – scientifically based and still easy to understand.
Effects at a glance
Click on the tiles to learn more about the mechanisms of action.
More balance and inner calm
More calmness in everyday life
Increase of intrinsic motivation
More energy and power
Boosted immune system
Healthy back
Relaxed muscles
More mobility
Gentle support for your heart and cardiovascular system
Mental clarity
More balance and inner calm
moving efficiently reduces a high stress level and promotes balance and regeneration.
The compact body & mind concept consistently implements the findings of neurobiology and deliberately combines slow movement with mental relaxation techniques. This clearly signals to the amygdala – the alarm center in the brain: All clear – no danger. This allows the… The vagus – the regeneration nerve in the autonomic nervous system – can be activated and the organism switched to rest or regeneration mode. Integrating recovery phases into daily life – even for just 5 minutes or less – is essential for health and performance, because it prevents the continuous rise of stress levels throughout the day and relieves both the cardiovascular system and many other body functions from excessive stress.
This stress regulation is initiated by the following functional elements:
Functional element 1: Conscious, slow, gentle movement
Functional element 2: Conscious body awareness, e.g., during “landing” (part of basic moving) attention is directed to feeling the body weight – an ancient principle that has proven effective for thousands of years.
According to neurobiological findings, the combination of movement and mental relaxation reduces the brain’s alarm responses and thus contributes to stress regulation.
More calmness in everyday life
moving supports restoring the balance between activity and regeneration.
No one would seriously claim, “My car runs even without refueling.” Yet surprisingly many people believe they can function permanently without regularly integrating breaks into their daily routine. But the same principles apply to both machines and humans: No energy supply, no drive.
Our autonomic nervous system consists of two antagonists – the sympathetic nervous system for activity and the parasympathetic nervous system for regeneration. Only when both are regularly engaged is true quality of life possible.
moving uses this principle: Slow, conscious movement and mental relaxation specifically activate the vagus – the regeneration nerve of the autonomic nervous system – and act like a natural energy station for body and mind: Stress is reduced, clarity and inner calm return.
The combination of physical exercises and mental training (e.g., mental moving) not only improves well-being but also, according to current findings, promotes concentration and cognitive performance.
Slow, conscious movement and mental relaxation specifically activate the vagus – the regeneration nerve of the autonomic nervous system – allowing body and mind to come to rest.
Increase of intrinsic motivation
moving promotes habit formation with small steps and thus enables sustainable care for one’s health.
The individual moves in moving are designed so that a beneficial effect can be felt immediately. Through this pleasant experience of being able to do something good for oneself in a simple way, an intrinsic motivation arises, leading to moving being continuously integrated into daily life.
Conducive to habit formation is also that moving can be carried out at any time and anywhere with minimal time expenditure – in the office, at home, or on the go. This everyday practicality makes it easier to develop routines that are then practiced naturally in daily life.
Behavioral science findings confirm: Especially small, regular impulses – like those moving provides – promote motivation, well-being, and sustainable change.
Findings from behavioral research show that simple, pleasant movements have an immediate, positive effect on well-being and are therefore maintained in the long term.
More energy and power
moving provides more energy and performance in everyday life through efficient regeneration.
moving supports managing the energy balance more cleverly: more performance with less effort. Instead of rushing through the day with the “pedal to the metal,” one learns to take breaks in between and can thus achieve the same performance with less effort – and use this gained energy enjoyably in free time.
Why this works? Our “nervous system software” is still from the Stone Age – every challenge is assessed as a potential danger. The body reflexively switches into fight-or-flight mode: adrenaline is released, the muscles are activated, and the organism is tuned for peak performance – dozens of times a day. With moving’s slow and gentle movements, this software is signaled “no danger in sight,” stopping stress activation. The tense muscles relax and the body returns to a natural, energy-saving mode. This saves a tremendous amount of energy, which can be invested in concentration and joy of life instead of tension. This leaves more energy for what really matters.
The targeted regulation of the autonomic nervous system through slow, gentle moves helps to use energy more efficiently and avoid chronic tension.
Boosted immune system
moving strengthens the immune system by improving the environment of the defense cells through targeted moves.
Just as we need fresh air to stay healthy, our immune cells also require a clean environment to effectively fight off the pathogens that repeatedly enter our body. If immune cells, on the other hand, have to live in a “toxic” connective tissue cell, their activity decreases significantly.
This is exactly where moving comes in: The slow, flowing movements stimulate fluid exchange in the cells. Metabolic waste and “cellular debris” are transported out of the cells – similar to a gentle cleansing process. Immune cells are supplied with more oxygen and nutrients and can perform their tasks more efficiently. A strengthened immune system is significantly better able to fight off pathogens.
Gentle movement promotes fluid exchange in the cells and improves the microenvironment in which immune cells live – a basic requirement for a strong immune system.
Healthy back
moving mobilizes the spine and helps prevent back pain sustainably.
Just as joints need regular movement to avoid rusting, intervertebral discs and facet joints also require continuous impulses – through bending, stretching, lateral inclination, and rotation.
The slow, targeted exercises of moving mobilize the intervertebral discs, fascia, ligaments, tendons, and muscles, and strengthen the spine in all its natural movement patterns. This promotes blood circulation and the mobility of the facet joints, which prevents or relieves back pain and tension in the long term.
At the same time, targeted moves counteract muscle imbalances between the small and large back muscles and prevent blockages in the facet joints. These effects are particularly important to avoid wear and tear of the spine. The gentle movements also activate the fine muscles and the ligament apparatus, which are often neglected in conventional physical therapy.
Relief for people who sit a lot
moving helps prevent posture problems caused by long periods of sitting.
The long, large back muscles handle strength and endurance activities, while the small intervertebral muscles keep us upright when walking, standing, and balancing. But when sitting – especially with a backrest – they are hardly used and gradually weaken, creating a muscular imbalance in frequent sitters. The large muscles take over the work of the small muscles – which is not their task – and become increasingly tense. At the same time, the small muscles grow weaker. This unphysiological constant strain on the large muscles causes them to stiffen and ache. Even lumbago is due to a muscle imbalance.
moving specifically strengthens the deep back muscles. At the same time, the spine is relieved, the intervertebral discs are supplied with nutrient fluid to remain elastic, and tension in the shoulder-neck area is released. This keeps the back strong, stable, and pain-free even after long periods of sitting.
The mobilization of the spine through gentle, natural movement patterns keeps the intervertebral discs elastic, thereby specifically preventing back complaints.
Loose, relaxed muscles
moving efficiently releases muscle tension and promotes blood circulation in the entire body.
Gentle movements release tension, expand blood vessels, and promote oxygen supply in the body – one of the simplest and most efficient fountains of youth there is. The better the muscles are supplied with blood, the more efficiently they work – without cramping or exhaustion. The result: noticeably more energy in everyday life.
Slow movements improve blood circulation and oxygen supply to the muscles and brain – for more physical and cognitive performance.
More mobility through supple fascia
moving stretches the fascia and thus ensures that adhesions in the fascia are prevented and mobility is improved.
Fascia is the connective tissue that surrounds muscles and is activated throughout the body with every movement. With too little movement, the fascia layers stick together and harden. Since a large number of pain receptors are located in the fascia, breaking up adhesions is extremely painful – anyone who has ever experienced such a treatment will confirm this!
Fascia remains supple when it is consciously stretched slowly and gently – exactly as moving teaches. The moving movements are specifically selected so that they effectively train both the muscles and the fascial tissue. This creates a solid foundation for a dynamic, lively appearance – and that at any age.
Gentle, conscious stretching stimuli keep fascia elastic, improve movement economy, and prevent painful adhesions.
Gentle support for your heart and cardiovascular system
moving supports relieving the cardiovascular system and ensures the regeneration of the heart.
Pretty logical, but people don’t really think about it – the heart also needs recovery phases, and these are integrated into the normal heart rhythm: the heart regenerates with every exhalation. For this reason, typical stress breathing with short, rapid breaths is so taxing on the cardiovascular system. But each time you consciously exhale longer and thereby activate the vagus (the parasympathetic nerve of the autonomic nervous system), you allow the heart muscle a period of rest. This provides the heart with the necessary recovery time and promotes both heart coherence (the connection between heart and brain) and heart rate variability.
Slow, mindful exhalation helps the heart recover, lowers blood pressure, and supports the cardiovascular system gently.
Mental clarity – effects on the brain
moving helps boost mental performance.
Muscles and the brain are directly connected. Those who move their muscles also train their gray cells and promote mental fitness better than solving crosswords while sitting. With every moving session, not only the body but also the gray cells are activated.
Movement stimulates cognitive performance through neural networks – for more focus, mental freshness, and concentration.
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