Mountain Root Wellness

Reclaiming Strength, Energy, and Sanity Through Intentional Motion

Movement isn’t a punishment, it’s protection. For our energy. Our muscles. Our minds. Our hearts. It’s how we offload stress, rebuild strength, and remind ourselves we’re alive and capable. But let’s be realistic: prioritizing movement can be challenging when life is overwhelming, and time is scarce. It’s easy to put it off until “later,” until our joints ache, our mood tanks, or our bodies feel foreign. I get it, I’ve been there too.

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What Movement Does (That You Can’t Always See)

Movement:

• Balances your cortisol (stress hormone)
• Boosts serotonin & dopamine (feel-good & focus hormones)
• Keeps your joints mobile and your muscles firing
• Stimulates lymphatic flow, supporting immune function
• Regulates blood sugar and supports digestion
• Increases oxygen & nutrient delivery to your brain
• Improves sleep, mood, and mental clarity

Even 5 minutes makes a difference.

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 Over 30? Muscle Decline Is Real.

Starting at age 30, we naturally begin to lose muscle mass at about 3-8% per decade.
This is called sarcopenia, and it leads to:

• Slower metabolism
• Increased injury risk
• Joint pain
• Lower strength and stamina

But here’s the good news: Intentional movement and proper fuel can prevent this. We don’t need perfect workouts. We need consistency and grit.

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 What Counts as Movement?

More than you think:

• Walking laps while your kid practices
• Stretching in the morning
• Dancing while you clean
• Squats with laundry baskets
• Playing tag in the yard
• Fishing, hiking, chasing your toddler barefoot in the grass

If your body is moving, your cells are thanking you.

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 A Realistic Daily Rhythm (Total: 45 min)

• Morning: 10 minutes (stretch, walk, bodyweight moves)
• Lunch: 10–15 minutes (walk, climb stairs, light strength)
• Evening: 20 minutes (play, hike, resistance work, outside time)

You can break it up. Stack it with other habits. Even if all you do is one set of squats and a walk around the block. That counts.

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Faith in Motion: Honoring the Temple

“So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control…” 1 Corinthians 9:26-27

Movement isn’t about fitting into “skinny” jeans. It’s about honoring the body God gave you. Stewarding what you’ve been trusted with. Resetting your nervous system after the world weighs on you. You were built for more than exhaustion; you were built for motion, endurance, and purpose.

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Your Takeaway: This week, pick 2 forms of movement each day.
Walk. Stretch. Squat. Dance. Work. Breathe. Just start.It doesn’t need to be long or look fancy. It just needs to happen.Progress, not perfection. Grace over grind.

Disclaimer:

I am not a licensed medical provider. The information shared in this blog post and throughout the Back to Basics series is for educational and lifestyle purposes only. Always consult your primary care physician or qualified health professional before beginning any new movement routine, supplement protocol, or dietary change especially if you have pre-existing medical conditions, injuries, or are pregnant or nursing.