Flow Of Movement – Fluidity, Agility & Mind.

Hello friends , further into the series of exercise routines for over 40 we set out exercise, movement and mind routines. We require to adopt and adhere to them daily, in order to maintain good health  presently and into the future. Consequently today we are going to be exploring flow of movement and what it is. Hence to identify why we require it in our combination of exercises.  Flow of movement is essential for our well-being.



What is flow of movement.

Exercise on its own is insufficient to keep us in tip-top fitness condition. We need to address the many movement requirements  to enable us navigate through our daily lives. These can include tasks as simple as going round aFlow Of Movement puddle in the street or indeed crossing it. To more difficult and diverse ones such as stepping on stones or climbing ladders which entail more complex movement from us.  Requiring us to call upon our balance and hand to eye dexterity. Think of it as watching a graceful ballet performer or a top athlete ‘in the zone’.

They make every move look effortless, graceful and purposeful. That belies the many hours spent in movement exercises. Watching fluidity and agility in movement is viewed as a work of art. It is very admired and it comes as no surprise that gymnastics is the top watched event during the Olympics. As a result, you do not have to be a top rated athlete to enjoy the benefits of doing movement exercise routines.



Benefits of Movement Routines.


1. Strength and more fluid and controlled movement.

Our aim to get our body movements synchronized with our minds controlling these movements. Speeding up or slowing down while concentrating on your breathing and holding your body tension in doing so. This results in the building of strength and capability improvements. Even if you are not achieving professional movement just the aim of setting them as a goal presents amazing improvements.

2. Movement one step at a time is not realistic in real life.

Our movements in real life are not mechanical. We have to negotiate using many moving parts and muscles in support of them. Including  indeed a diverse number of positions during our daily lives. Being able to be agile and fluid in movement transitions required is also essential in preventing potential injuries.


3. Introducing movement flow and starting at the basics.

Flow Of MovementFluid movement requires skills. Be prepared to give yourself time and begin with the basics before acquiring them. Practice makes perfect in the basic continuous movement routines. These include foundation mobility routines concentrating on shoulders, back, hips, arms, wrists, legs, knees, ankles and feet. These in turn stem from Animal movements, push-ups, pull-ups and squat movements. They set up the foundations to better fluidity and flexibility, more strength and greater control over our movement.

To these when we are happy with the basics we need to add more complex movement. Which we will not go into right now but they don’t only involve more intensity in the above. We also need to do so at differing planes of movement to keep improving. To ensure we do not fall back into a diminishing return of effort. Our bodies easily become acclimatised to their daily application and get used to their repetition.


4. Combinations of movement.

Next we have to introduce routine combinations from those we have incorporated in the forms above. Moving seamlessly from one movement exercise to the next, efficiency of movement is also sought here. Basically we move from a squat into a forward roll. A monkey that is a lateral squat, into a body side roll, a squat. ending in a forward roll. As you can see it can be an infinite variety of these which you prefer and are able to do. Fluidity and flexibility are not expected immediately.  Once you attain some flow and get used to your routine in time they will come. Again do not forget to change things up for your body to not expect the same routines. Which brings the necessary improvements in performance


5. It is not about intensity but quality of movement.

Some may not think that this is sufficient and attempt to use their muscles and try to turn what is aimed for which is graceful poetry in motion into a high intensity workout. There is no point in attempting what is being sought to be achieved under that mode. It is fluidity of movement making effort look effortless that is important here. Movement through smooth transitions making every consequent routine more streamlined. Looking like the gymnast movements that we all love watching. However, the impact of this to our
performance and capability and agility in our daily lives is unbelievably beneficial.






 Chinese Qigong.

Over five thousand years this method for health Qigong. ((Chee-gong)) has been and still in use by millions of people to cure all kinds of healthFlow Of Movement ailments through exercise. We will cover this vast method at another time. However thought it is useful to say something about it in this context. Hence very pertinent to movement routines which are our subject matter for today.

It basically consists of exercise addressing three corrections, (corrections used here as disciplines) being the foundations of mindfulness and meditation, breathing and posture and movement. Thus it has through the test of time proved very successful and thus requires an in depth looking into. Sufficient to say for now it incorporates all three of our original critical goals being mind meditation, movement and exercise which incredibly over the span of time involved trending again today.







 Our minds are in control of movement.

We are unable to ignore our minds which is the third element that we identified from the beginning as a requirement from some form of meditation exercise not necessarily Yoga although that is perfectly acceptable too and if you recall from reading the first article in my view is even more important than body or movement exercise as it governs and controls both.


There are a multitude of mind and mindfulness exercise routines out there. I have selected this for use as an example but you are free to select whatever you feel comfortable and worthy in the time frame you have available for it.

1. Breathing.

Breathing exercises can be done at anytime or anywhere you chose. Also if you are sitting down or standing up. The objective here is to concentrate on your breathing for a time duration of 1 minute.

(a) Breathe in and out slowly for a duration of 1 minute. Inhaling through your nose and exhaling through your mouth. Each cycle of breath around 6 seconds.

(b) All thoughts with you what your going to do, appointments your going to keep, shopping you need to do etc. you should let go of and let them come in and out of their own accord and concentrate on and be one with your breath.

(c) Be cognizant of your breath and watch it being aware of its entry and exit out of you. If you enjoy this you can do another two or three iterations of this exercise.


2. Observation.

A very powerful way of getting you to notice and view things in your environment in an intense way and be at one with the beauty that surrounds you something akin to the old adage remember to stop and smell the roses as we are continuously in cars, trains and buses and do this much. Select a star, moon, flower, insect or butterfly in stand still mode whatever strikes your fancy.

(a) Concentrate on watching your selection for a minute or two as long as your concentration holds.

(b) View it as you have never seen it before and explore it through a relaxed and open mind to really genuinely absorb all its wonder and glory.

(c) Try to be at one with its purpose and energy in its environment.


3. Awareness.

This to develop how we appreciate the tasks that Flow of movementwe do every day think arriving to work and switching on your computer a very mundane task but not if you start to think about it in how you are using your hands or knowledge required to operate it. In opening a door the same applies our hands are being utilized to turn the handle to open the door to where it leads us. Touch-points as they are known can not only be physical but can be mental too like negative thoughts that assail you. We can brand it as unhelpful and discard it and its negativity.

Perhaps if you eat food how good it looks and how pleasant it smells or the fortunate thought of having it or able to be sharing it with friends or family. Develop your mind on these touch- points and remember to stop and be fully aware of their role in your life and how they impact your life by being fully aware of them and what they offer.


4. Listening.

This is an attempt to listen without any preconceived notions of past thoughts or judgment on a piece of music and designed to just listen to the sound without looking who the artist is, the type of music who wrote it and who the record company that produced it is. The objective is just to filter everything out and be one with the music, You can listen on the radio tuning until you alight on sound that you find pleasant or play something from your collection. We feel so many things through listening and sometimes
because we associate certain songs with experience it can remind us of a tough time in a
relationship or the loss of one which presents us with negative emotions and thoughts.

(a) Put on your headphones and concentrate on the music piece from its beginning to end.

(b) Allow your mind to be free of judgment but explore the music thoroughly through every aspect of it concentrating on the waves it comprises and being at one with them.

(c) Attempt to isolate each instrument played within it and concentrate on an analysis of each sound produced through it.

(d) Concentrate on the vocals the different tone and modulation associated with it. If there are several people singing than try to isolate each one and identify the different aspects for each one. Really hear and analyze it do not judge it be at one with it.


5. Immersion.

Here we want to achieve contentment in what we do instead of the constant attempt to stay ahead in our every day lives. Immerse yourself in daily chores around the house start to adopt the attitude of being at one with everything you do. Be the forward motion of the brush, concentrate on your muscle movement when cleaning the dishes be more efficient at the tasks by developing better ways of doing them go deep into every activity sensing, observing being. Attempt to treat each chore as a new exploration of the activity by aligning with the task in hand keeping an eye on the result and become at one on all aspects pertaining to it. You never know you may end up enjoying the chore.


6. Appreciation.

Select six things that are around you be they objects, people or animals which are not being appreciated by you to the extent that they deserve. We tend to concentrate on acquiring better and bigger things in our lives. This can be the local postman delivering the mail to our houses. Our noses that permit us to smell the aromas of deliciously cuisine or scent of flowers, the electricity that powers our irons to press our clothes, a figurine that is sitting on our shelves that we no longer appear to see etc. Once you have thought about and selected these items start to find out everything you can about them, the ramifications of not having them or how they altogether combine to enrich our lives so we are able to appreciate every thing around us.





Flow Of MovementI have attempted to show how flow of movement is critical and how mind exercises are vital in how we view ourselves and everything around us. It is only sheer determination by routinely doing the exercises that involve the physical aspects of exercise as provided by HILIT, the movement exercises that impact on our flexibility and agility to negotiate our daily movement requirements and how our minds require to be alert, positive and strong sensitized to our environment that is going to lead to the discipline required for us to take action and exercise daily in all three aspects to enable us have a healthy and fruitful life free of potential injuries into our futures.


Thank you for reading this article. I would appreciate very much you leaving a comment in the box below, as I will email you with the steps to HILIT exercises and complete the task I set out to do in this series of articles. I hope you will be here again as I publish new articles about the newest trends in exercise.


Best Wishes,



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24 thoughts on “Flow Of Movement – Fluidity, Agility & Mind.”

  1. I connected with your article particularly because I have been thinking more about the importance of movement and mindfulness lately!
    The ideas you suggested under the mind and mindfulness exercises aligned right along with my line of thinking. In general, we are constantly running about our daily tasks from the moment we wake up until our head hits the pillow. I think it is crucial we take time, as you suggested, to step back and see the world around us through a different pair of lenses. To clear our minds and focus on our breathing or observing something with new appreciation.
    I would like to implement some of these ideas into my daily routine, taking a moment to focus on mindfulness and creating a positive flow of movement.
    Thank you for sharing this important information!

    • Hi Heidi,

      I am very happy you found the information useful and
      helpful in fulfilling your wish to live a healthier life
      as we all do, by implementing mind and movement exercises as found in article.
      Thank you again for your kind comment.


  2. Today we still live on the run. We make many daily moves that we didn’t even realize. I liked your post. In fact it is a post that draws attention to our physical and mental health. If we treat the routine, which we do not like but we are obliged to apply daily, from another point of view, more friendly I would say, that would be beneficial for health. It is known that pet owners are more attentive to everything that is going on around them. And this for the benefit of their health. Thanks for the tips.

  3. This article hits home. Excellent article. 

    It’s weird, because I actually believe everything you have here also relates to a golfers body/mind. Obviously we’re just normal people too. But as we get older our bodies become less flexible, and in golf, flexibility equals distance, not strength. That’s why you can still play into old age, but will lose distance. If you do any of the exercises here, I have no question it would help anyone’s flexibility! Which can really help you feel better. 

    Also, I think many people underestimate the power of the mind. And should show some appreciation to begin to change how they feel about themselves. It really is a great article and can relate to so many things going on in people’s everyday lives. 

    Best regards!

    • Hi Travis,
      Thank you so much for your visit and your appreciation of how the contents of your article relates to you and your Golfing. I hope you enjoy it for many years to come.

  4. Thank you so much for sharing such an excellent article with us. Health is the key to all happiness. I have got a lot of information from the flow of movement. We need to exercise regularly to maintain health and I exercise regularly, caring for the body and walking regularly giving me strength and more fluid and controlled movement. a I have also created a movement routine and it is very beneficial in my life. I think that every human being should have a routine for life. I have benefited from reading your article and found valuable information and I think other people like me will benefit from reading this article. I will share this article with my friends and I will share new experiences with you soon. I have bookmarked your website so that I can come back to your website later. Thank you again for sharing such a beautiful post with us and I wish you good health.

    • Hi Md,
      Thank you for your visit and kind comments on the contents of my article. It is very good to see the younger generation taking an interest in their fitness and health, this is as you say for everyone young and old.Thank you again for your kind comment.


  5. Hi Rami,

    What a great and informative website! I have stopped exercising for a few months now, because of some personal reasons, but now I am trying to get back to it, but I want to do something different than going to the gym. Flow movement is very close to what I was thinking about because of the mindfulness aspect of it. I will definitely give it a shot! 

    • Hi Kate,
      Thank you very much for your visit. I am happy to hear that you have overcome the personal reasons that have affected your routine in staying fit and glad you are looking at alternatives to best suite you.
      Thanks again,

  6. Hello there,thanks for this awesome article it would be of great help to the public It has been of help to me.flow of movement and its introduction is one of the best ways to connect and free your inner self and attain a position of free. It also help build your self confidence.there is a lot to learn from this article I would study it more thanks once more

    • Hello,

      Thank you for your visit and kind comment. I apologize for my late reply only I have been travelling and encountered some technical issues with my laptop. Indeed the linking with mind exercises is very important as you have read. I am glad you have found it interesting and thank you again for your visit and comment. for your 

  7. Great and very detailed post. I agree with you on how important movement is in our lives. Unfortunately, I have examples in my family when people only realized when their health was seriously impaired. Both my father and my husband had severe heart problems and were disciplined only after that.

    • Hello,

      Thank you very much for your kind visit and comment. I am sorry to hear that both your father and husband suffered serious health problems and yes sometimes it is only then that people start to see the benefits of adding some discipline to a regular exercise routine. I trust they are much better and thank you again for yuor kind visit and comment.


  8. Hi Rami,

    Thanks for the article I really enjoyed it! I found your article highly uplifting & educational.

    The information you shared about flow of movement is an eye-opener for me. You have given me plenty to think about here. This article is so thorough it opened my eyes to all sorts of information I wasn’t aware of!

    I am amazed at the numerous benefits of movement routines. I am looking forward for your article on Qigong. I am going to practice the breathing exercise from today. I can tell you I have taken some great insights from this article.

    • Hello Paul,

      Thank you for taking the time to visit and leaving your kind comment. I apologize for being tardy in answer only I was on a trip and encountered some lap top issues. I am glad you took such inspiration and information from the article and thank you again for your kind words.


  9. Hello Tami. I love this article and what it teaches. I never had a clue how these movement routine affect our health in a positive way. These routines have great benefits once taken as habit and of course should be done very well to ensure maximum results. I have seen people do Chinese Qigong before. I never knew what it is capable of. So I am totally amazed at it. Indeed our minds controls everything including these exercises. My favourite is gratitude (appreciation). It has a way of making things work out well for us.

    • Hello Mr. Bizzy,

      Thank you for taking the time to visit and leaving your kind comment. I apologize for being tardy in answer only I was on a trip and encountered some lap top issues. i am glad that reading the article gave you a greater appreciation of movement and mind exercises. I hope you do take them on board as they will be beneficial to you in keeping you in good fitness throughout your life. Thanks again.


  10. Hi Rami,
    I totally agree with everything you have said in this amazing and well thought out article. It is so important, especially as we age, to keep the body and mind mobile and the Qi energy flowing through so things don’t stagnate.
    I do 3 sessions of yoga a week and concentrate on my breathing with it and it makes such a huge difference to my life that I don’t know how I lived without it before. However, I do exactly the same routine every time and have done for years, which is a 20 minute series of Ashtanga yoga movements that I learnt off by heart from a DVD I watched years ago from a professional yoga instructor.
    My question is, do you think it’s ok to stick with the same yoga routine for so long, or should I look into pushing myself more and looking into new movements. I guess I have just gotten too comfortable.
    Would be grateful of your advice on this. Thanks

    • Hi Stefanie,
      Thank you ever so much for visiting and leaving
      such genuine comments.
      Yoga meditation and movement is most beneficial as you know
      however the body gets used to the same movements and the equivalent
      of law of diminishing returns sets in only in this case its results
      (as I advice in my first article). The goal is not to push yourself through high intensity
      exercise like your running which is placing untold pressures on your body. Its as in most things
      quality over quantity. I have added a typical HILIT exercise routine right at the end of my
      first article and combined with movement and mind routines is more than adequate for a body’s
      requirements as long as you mix it up in the combinations.
      Thank you again for your kind comments,

  11. Thank you so much for another great article Rami. Indeed, we have to pay attention to whatever we do in our daily routines. That translates into doing things better and more carefully, plus doing the right moves without unnecessary distractions. In other words: Getting together mind and body in the present moment, constantly.
    Thanks again, I will come back to read more about exercise and related items.

    • Hello Eugenio,
      Thank you ever so much for reading the article and providing
      your very kind comments. What you say is exactly right. Movement
      with agility and fluidity is both essential and crucial in everything
      we do in our daily lives as we perform our daily tasks.
      Thank you so much again for leaving a comment it is much appreciated.


  12. Thank you for a great article about how our health is connected with everything we do, both conciously and unconciously. Every movent we do is connected to our whole body and mind system. If you do not excercise the system as a whole, something will eventually start to function to a lesser degree than its full potential. We are today living a life (most of us) that is numbing to our natural instincts. We forget to listen, observe, smell and taste or surroundings. Look at babies and little children, they have not forgotten their natural instincts and do movemens in a very fluid way, beacuse it comes naturallyt to them.
    Movement, fluidity and the agility of your movements, will trigger your mind and senses to a higher degree, if you focus on challenging yourself a little bi, everytime you do your movements.

    I like how you connect these important factors to peoples everyday chores. it will help to wake up a bit, and sharpen all of your senses. Also, the comaprison with Qi Gong is excellent. The QI Gong practise all of what you are describing and is , in my opinion, a great physical and mental excercise to stay fit and focused.
    Breathing tecniques are some I do my self every day. Both to focus and concentrate at work and working out. It also helps to focus during long hours at work.

    Have ever tried out Qi Gong yourself?

    • Hello Roy,

      Very happy that you have read the article and connected with its essence.
      As people age, it’s no longer about high impact exercise and lifting heavyweights.
      However, our bodies still require that they are exercised and stretched to remain fluid in movement
      to undertake tasks in our everyday lives. Your comparison with babies is spot on as they absorb their surroundings and senses.
      You are right our lives today are so busy however we are wrong to disregard our physical and mental requirements as you know we need to more than ever to do the daily exercise to keep ourself optimally fit.
      As for Qi Qong yes at least twice a week I find that this really helps to focus my mind in the deliberate flow as do the breathing exercises as you rightfully identify in instilling the absorption of my inner senses as well as the appreciation of the outer.

      As you rightly also say more people require to understand the interconnectedness to start to live a more meaningful life which is why I intend to connect with anyone that will listen. Even if I help one person then I would have succeeded in my wish to show that living a life that is without pain as a result of a sedentary lifestyle, conscious of our surroundings and in control of our inner selves is indeed a life worth living.

      Thanks again for your kind time in reading and understanding the essence of the article it is greatly appreciated.



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