Module 9 · Body
Movement & body care
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Movement for body and mind, starting wherever you are — plus everyday body care.
By the end of this world
You will know what counts as movement, how much helps, how to start from zero and keep going, and the basics of looking after your body day to day.
Why move
- Why movement matters — Movement helps almost every system in the body — and the mind as much as the muscles. (6 min · Beginner)
- How much movement helps — What the WHO guidelines say, and why every bit counts even below them. (6 min · Beginner)
- Movement for your mind — What research says about exercise, mood and stress — and what it doesn’t promise. (6 min · Beginner)
- Sitting less — Long unbroken sitting has costs of its own. Easy ways to break it up. (6 min · Beginner)
Kinds of movement
- Walking — The most underrated exercise there is: free, gentle, and good for body and mind. (5 min · Beginner)
- Getting your heart going — Moderate and vigorous activity, how to tell them apart, and how to start. (6 min · Beginner)
- Strength training basics — Why muscle matters at every age, and a simple way in without a gym. (7 min · Beginner)
- Mobility and flexibility — Keeping joints moving through their range — a few minutes that pay off for years. (6 min · Beginner)
Making it last
- Starting from zero — If you haven’t moved in a while, begin smaller than feels worthwhile. It works. (7 min · Beginner)
- Consistency over intensity — The routine you keep beats the perfect one you abandon. (6 min · Practising)
- Recovery between sessions — Muscles get stronger while resting. How to balance effort and recovery. (5 min · Practising)
- Moving with pain, illness or limits — How to stay active safely when your body has conditions — and when to check with a professional first. (6 min · Beginner)
Everyday body care
- Posture: what actually matters — There is no single perfect posture. Moving often matters more than holding still “correctly”. (5 min · Beginner)
- Everyday hygiene — Hand washing, teeth, skin and sleep hygiene — small habits with large effects. (5 min · Beginner)
- Preventive health check-ups — Seeing a professional before something is wrong: what check-ups are for. (6 min · Beginner)