12 Critical Movement Patterns That Are Crucial For Active Aging
This is a holistic approach to movement that isn’t just about avoiding injury—it’s about enhancing longevity and living a more vibrant life!
By embracing these patterns, you’re essentially future-proofing the body, creating a buffer against the typical decline associated with aging.
The human body was built to function and move in every plane. Pain, stiffness, injuries and creaky joints are a result of lack of mobility in the body.
If your knees hurt, it’s most likely because you have tight quads, calves and weak glutes. If your hips hurt, it’s probably because you have weak gluteus medius maximus, and lumbar. I could go on and on…The best way to improve mobility and pain is through a program that incorporates multidirectional movement, stability and balance.
Whether you work with me one on one, online or in a group setting you will always be utilizing your body dynamically in all planes in every session.
Primary Movement Patterns
Squat – Bending at the knees and hips to lower the body and return to standing (e.g., bodyweight squat, barbell back squat).
Hinge – Bending primarily at the hips while keeping the spine neutral (e.g., deadlift, hip thrust, tire flips).
Lunge – Stepping forward, backward, or sideways while bending one or both knees (e.g., walking lunge, Bulgarian split squat, lateral lunge).
Push (Upper Body) – Pressing an object away from the body (e.g., push-up, bench press, overhead press).
Pull (Upper Body) – Drawing an object toward the body (e.g., pull-up, row, face pull).
Carry – Holding and moving with a load to build stability and endurance (e.g., farmer’s carry, suitcase carry).
Rotation / Anti-Rotation – Twisting through the torso or resisting rotational forces (e.g., Russian twists, Woodchop, Pallof press).
Gait (Locomotion) – Walking, running, sprinting, skipping, and climbing.
Additional Functional Movements
Jump / Plyometric – Explosive movements involving force production (e.g., box jumps, bounding).
Crawl – Quadrupedal movement patterns (e.g., bear crawl, leopard crawl, walkouts and inchworms).
Throw / Catch – Coordinated movement using power and control (e.g., medicine ball throws,slams, catching a ball).
Balance / Stability – Maintaining control over the body's center of mass (e.g., single-leg stance, Bosu ball exercises, single leg RDL, bulgarian split squat).
These movement patterns are the foundation of all athletic and daily activities. Training with these patterns in mind improves overall strength, mobility, and resilience.
Incorporating all these movement patterns into training is crucial as we age because it keeps us functional, resilient, and capable of enjoying life to the fullest! Let’s break it down:
Maintains Mobility and Flexibility:
Regularly practicing different movements ensures joints stay mobile, reducing stiffness and enhancing overall flexibility. This means you can perform daily tasks—like bending, reaching, and twisting—without discomfort.
Builds Balanced Strength:
Each pattern targets different muscle groups. By incorporating all patterns, you develop balanced strength across your body, which prevents muscle imbalances that can lead to injury and postural issues.
Enhances Stability and Balance:
Movements like carries and balance exercises improve proprioception (body awareness) and stability, which is key to preventing falls—a significant risk factor for older adults.
Supports Functional Independence:
Movements mimic everyday activities, like squatting (getting up from a chair), hinging (picking something up), and pushing (opening doors). By training these patterns, you maintain the ability to perform daily tasks independently.
Promotes Cardiovascular Health:
Incorporating locomotive patterns like walking, running, and even crawling challenges your cardiovascular system, promoting heart health and endurance.
Improves Cognitive Function:
Coordinating complex movements (like rotation and anti-rotation) challenges the brain, helping maintain cognitive health and coordination skills.
Boosts Confidence and Quality of Life:
Feeling strong and capable improves mental health, reduces anxiety around physical decline, and encourages more active, social, and fulfilling lifestyles.
Supports Metabolic Health:
Strength training with these patterns supports metabolic health by increasing muscle mass, which boosts metabolism, supports weight management, and improves insulin sensitivity.
Prevents Injury:
A well-rounded approach means fewer overuse injuries since the body is conditioned to handle varied stresses rather than repetitive strain on the same joints and muscles.Also prevents conditions like frozen shoulder, achilles tendonitis and plantar fasciitis.
Adapts to Aging Needs:
As we age, the ability to adapt and be agile becomes critical. A varied movement practice keeps the body adaptable and ready for whatever life throws your way—be it playing with grandkids or navigating uneven terrain while hiking.
If you want to keep moving well for a lifetime, shouldn’t your training reflect the way your body was designed to move?