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Hallo Kimberly,
Learn how movement transforms energy production, bone health, mood, and even digestion.
God designed our bodies for movement. From our muscles to our minds, every system in the body is strengthened when we move. Yet in today’s culture, inactivity has become common, leaving many struggling with fatigue, pain, and disease. Exercise is not just about looking fit—it is about restoring function, renewing purpose, and fueling the energy we need to serve God and others.
For me, movement has always been part of my life—though it has looked different in each season. When I was younger, I practically lived in the gym, spending 13 hours a week practicing gymnastics. I loved it! It challenged me physically, mentally, and yes, sometimes emotionally—because sports can stretch us in all those ways.
In high school, I transitioned to something different: marching band. Hours of practice still filled my week, and my arms got quite the workout holding up the baritone. Yet it gave me the joy of friendship, connection, and plenty of time outdoors—though I wasn’t always thrilled when it was cold!
These days, my exercise has shifted again. I enjoy some weight training and walking (especially at sunrise on the beach) or biking along rail trails. But the kind of movement I love most is yoga and stretching—maybe because of my gymnastics background.
Movement doesn’t always have to look the same, and it doesn’t have to be perfect. What matters is finding ways to move that bring energy, joy, and health into your life—so you can live fully and serve faithfully.
How Exercise Creates Energy
Inside every cell are mitochondria—the “power plants” that generate energy. Physical activity stimulates your body to produce more mitochondria, which means:
- More energy available for daily life.
- Improved muscle performance and endurance.
- Less fatigue and greater resilience against disease.
This is one reason exercise is one of the most powerful tools for healing at any age. It is a positive feedback loop, the more you do, the better your system is at producing energy and cleaning up after itself which in turn gives you more energy to do even more! Be aware, the converse is also true, that when you are inactive your body becomes less efficient at creating energy and cleaning up the system which leads to fatigue, deconditioning and disease. The good news is you have the power and control to improve the system!
Guidelines Across the Lifespan
The benefits of exercise aren’t just for athletes. They are for everyone, in every season of life. According to the Physical Activity Guidelines for Americans (2018):
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Children & Adolescents (ages 6–17):
- At least 60 minutes per day of moderate-to-vigorous activity.
- Includes aerobic activity, plus muscle- and bone-strengthening (climbing, jumping).
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Adults (ages 18–64):
- At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week.
- Include strength training for major muscle groups at least 2 days per week.
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Older Adults (65+):
- Same guidelines as adults, or as physically active as possible
- Even light movement (walking, stretching, chair exercises) offers significant benefit if mobility is limited.
- Progressive resistance training is important to build and maintain bone-density and fight osteoporosis
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General Guidelines:
Whole-Body Benefits of Regular Exercise
Exercise improves nearly every system in the body.
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Cardiovascular: Lowers blood pressure, cholesterol, and risk of heart disease.
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Metabolic: Improves insulin sensitivity and helps regulate blood sugar.
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Musculoskeletal: Builds strength, balance, and bone density.
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Neurological: Boosts memory, focus, and mental health by reducing anxiety and depression.
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Digestive: Supports metabolism and gut health.
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Immune: Enhances the body’s ability to fight illness and reduce chronic inflammation.
Overcoming Barriers
It’s common to feel sore after new activity (Delayed Onset Muscle Soreness, or DOMS). This is a normal sign of adaptation. Keep moving gently, stretch, hydrate, and rest as needed. Working out with a friend can also help keep you accountable for the days when you do not feel like exercising. Laying out your clothing ahead of time as a reminder can also help so there is no decision to be make; it's all there, ready for you. Showing up can be the hardest part some days. Consistency—not perfection—is what leads to progress. If you are unsure about how to begin, finding a PT or a certified trainer can help. Or hey, maybe me as your guide...
The Key of Connection
Connection and having someone who can help be a guide and keep you accountable can be the best medicine.
If you are not sure where to begin, feel free to schedule a virtual coffee chat or if you are a local to the Charleston area you can schedule a local coffee chat to discuss what this is all about and if it might be something you or someone you know could benefit from.
If you are ready to jump in with two feet and take control of you health reducing your pain and inflammation you can schedule a Find Your Energy Discovery Session with me to find the best path forward.
Helping you move step by step,
Kim
Hope and Healing Lifestyle Coaching, LLC
And just in case it has bothered you until this moment, my greeting was not a typo - it's German and Dutch too!
Your body was made to move—today is the perfect day to begin. Data-Wan
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