Holistic Health, the Physical, Pillar #I

Movement is one of the utmost priorities during our lifetime. Yes, utmost! Movement needs to be an essential part of everyday life. Why you say? In layman’s terms: without movement, we falter physiologically, psychologically, and everything in between. 

Holistic Health involves cultivating life balance, bringing joy into our lives, and honoring the aspects of the Whole Self. Holistic Health is the art of achieving harmony in motion, where balance becomes a lifestyle, where we have a purpose no matter how small, where we build positive habits, where we serve ourselves with essential self-care, and nourish our vitality. That said, physical movement is the pearl of wisdom of Health and Wellness, where understanding the importance of movement is understanding our bodies: a marvel of nature, crafted for movement, expression, and connection.

There is an innate joy in physical activity. Some say that the movement that flows through us unites us with the universe and transforms our spirits. How so?  As movement flows, energy flows. Energy flows through the very being of our atoms. It flows and taps into something both deeply physiological and profoundly poetic (physical activity has a way of making us engage with the world in a way that invites depth, beauty, and presence: poetic).  Let me dive in.

Depth: Physical activity adds depth to our existence; it reconnects us with something elemental: our aliveness. When we move, we don’t just burn calories or build muscle—we awaken memory stored in the body, we are attuned to rhythm and sensation, and we live through experience rather than merely think about it. The focus on the rhythm awakens the Self… grounded, sensing, and alive. Depth comes from embodiment—from feeling the breath expand in the chest, muscles tremble with exertion, our feet rhythmically striking the earth (next time you are out walking, focus your awareness on your feet, how they strike the ground, and the reaction of your mind to your body). 

We pulse… the world pulses…  Our souls find breath, our minds slow down, we connect with the greater good, and perhaps we become aware of what the body knows that our minds have forgotten. We are not separate from life but are an expression of it.

From a scientific lens, studies like the one from Frontiers in Psychology (2022) show that physical activity enhances neuroplasticity, meaning our brains reshape themselves through movement. That means every walk, every dance, every stretch is quite literally transforming the architecture of your mind. It’s experience crystallized into biology.¹

Beauty and Grace: Being physical allows us to express life itself through the body. Starting a brisk jog that turns into an exhilarating one, experiencing the mental and psychological phases from start to finish. At first, we may say we can’t, and then our activity turns into a form of embodied grace, where we meet our limitations and potentials all at once! Movement reminds us we’re not just observers of life—we’re participants. It shapes not only our bodies but our characters. Physical activity doesn’t just sculpt the body—it shapes cognition, mood, and connection in the brain.

We embody rhythm, intention, vulnerability, and power all at once. And that’s what makes physical activity beautifully graceful!

Physiologically, movement stimulates a cascade of neurochemical changes—dopamine, endorphins, and the like and shapes not only cognition but emotion, perception, and motivation. We literally become more fluid, adaptive, and expressive. Neuroscience backs what the body already knows: moving with purpose nourishes the very systems that allow us to learn, connect, and create.

Presence: Physical activity draws us into “the now”, into direct, lived contact with the world and ourselves; it is presence through movement. In a culture that often pulls us into planning, performing, or dissociating, movement returns us to the rhythm of breath, the feel of showing up, and the intimate pulse of being alive.

Movement draws us into awareness without judgment, into effort without distraction. We experience the sensations and rhythms and the subtle cues our bodies give as it stretches, balances, exhilirates, and grounds.

Think of it this way, when you move—especially with intention or rhythm—your nervous system responds with a cascade of neurochemical and physiological shifts. Your mind lights up,  enhancing neuroplasticity, learning, and mental flexibility; sensory perception sharpens; proprioception awakens.² Presence also blooms through what movement strips away. The inner critic loses its grip when you’re mid-stride or held in a stretch. Thinking quiets. Time loosens. The body, no longer an afterthought, becomes the instrument through which you perceive and participate in reality. Movement and neuroplasticity are more intertwined than most people realize.

Then there are benefits!

The biochemical messengers released in our brains, endorphins, dopamine, even anandamide (bliss in Sanskrit), don’t just lighten our mood—they shift our state of being, often leading to what’s described as a “flow state.” In this state, self-consciousness drops away, time dilates, and our Self feels intimately connected to something larger than ourselves (although you may not notice). As patterns of movement become embedded in the brain, they form neural loops of connection, coherence, and adaptability, linking the body to the mind and the individual to the collective body, mind, and self.

When movement flows through us, in every stretch, every run, and every walk, tension and stress dissolve, replaced by a lightness in our step and spirit. 

Start by dedicating time each day to mindful movement. Begin with gentle stretches that awaken your muscles and invite your mind to focus on the breath. Progress gradually to more dynamic movements — perhaps a dance routine or yoga sequence that challenges your coordination and balance and invigorates your senses, centering your spirit. Or a muscle-building resistance regimen that strengthens our bodies, our physical frames.

Then there is inactivity…

From a Holistic Health standpoint, movement is medicine, and awareness of our inactivity is key. Note: Being sedentary for extended periods of time is bad for your health. Studies show that sitting or lying around a lot for hours on end is detrimental to a healthy lifestyle and is linked to obesity, heart disease, and high cholesterol. For example, when we sit for too long, an enzyme that turns harmful LDL cholesterol into good HDL cholesterol drops by 95%. To protect your heart, take frequent breaks. Stand up at least every 30 minutes and, if you can, go for a 5-minute walk every hour.

Somatic awareness practices, as we call them Holistic Health field, are all about tuning into the body’s sensations, signals, and rhythms—using the body itself as a gateway to insight, regulation, and healing. They’re powerful tools in helping us to reconnect with our inner experiences, often beneath the layers of automatic habitual thought.

Movement is woven into the fabric of what it means to be human—physically, mentally, even emotionally. At a biological level, our bodies are made to move: muscles contract, joints articulate, blood flows, and neurons fire in beautifully choreographed patterns. Without regular movement, systems begin to stagnate—muscles weaken, circulation slows, metabolism shifts, and even brain function can dull. It’s not just about exercise—it’s about vitality.

In summary, from an evolutionary standpoint, movement was essential for survival—hunting, gathering, escaping danger—and today, it’s still essential for thriving. Whether you’re walking through a park or just standing up during a long work session, every bit of motion reinforces your body’s design for dynamic equilibrium. Regular physical activity doesn’t just benefit cognitive performance or memory—it also enhances emotional regulation and resilience. Scientifically, movement increases connectivity in the brain regions essential for executive function and learning. So get up!

Let’s all move, move, move with intention, deepen our presence; shift from fixing to feeling and discovering Holistic Health, the Physical Pillar #1!

To your Whole Health and Wellness, naturally!

Dr. Sixto J. Sicilia

Holistic Health & Nutrition Practioner

Founder, issimoUSA