A Literature Review of Natural Movement and Its Application to Biopsychosocial Care

The concept of ‘natural movement,’ while popularised more recently, has its principles deeply rooted in evidence around evolution, human development, motor skill and learning, physiology, psychology and sociology and is supported by a growing body of academic literature on functional fitness, holistic exercise, and nature-based physical activity.

The underlying premise is that the human organism is not only evolutionarily optimised for a wide range of varied, multi-planar motions but is also fundamentally designed to move and exist in diverse natural, built, and social environments. A lack of this fundamental movement variability, psychological adaptability and social connectedness, common in modern sedentary lifestyles, is a contributing factor to various physical and mental health issues.

This review synthesises peer-reviewed research to explore the development and application of natural movement, with a specific focus on its physical relevance to biopsychosocial care. It argues that the key to understanding the benefits of this approach lies in the principles of ecological dynamics, where movement behaviour is shaped by the interaction between an individual and the ‘affordances’ of their environment, rather than being solely an internal, pre-programmed action. This review demonstrates how this ecological perspective provides a holistic and practical framework for enhancing physical literacy, fostering resilience, and improving health across diverse populations.

The Development and Principles of Natural Movement

The modern formalisation of natural movement draws from early 20th-century physical culture, but its core principles are supported by evidence from evolutionary biology and biomechanics. The approach emphasises fundamental human movement skills, often categorised as:

• Locomotoive skills: Walking, running, balancing, crawling, climbing, and swimming.

• Manipulative skills: Lifting, carrying, throwing, and catching.

• Combative skills: Striking and grappling.

This system, which views the body as an integrated whole, contrasts with traditional fitness models that often focus on isolated muscle groups. This paradigm shift is supported by research showing that compound, multi-joint movements are more effective for overall physical development and functional strength.

The Role of Physical Literacy, Motor Learning, and Play

A key distinction of the natural movement approach is its focus on developing physical literacy, a concept defined as the motivation, confidence, physical competence, knowledge, and understanding to value and take responsibility for engagement in physical activities for life. Natural movement, by its very nature, provides an ideal framework for fostering these components through playful and creative approaches to motor learning.

• Motor Learning Principles: Research on motor learning consistently highlights the effectiveness of variable practice over repetitive, ‘block’ practice. Natural movement, by its nature, is highly variable. For example, balancing on an uneven log requires constant, subtle adjustments, which is more effective for long-term motor skill acquisition than balancing on a fixed surface. Similarly, lifting and carrying an oddly shaped object, such as a large rock or log, promotes greater neuromuscular plasticity and skill transfer to different situations than a standard barbell lift.

• Play and Creativity: Academic literature on human development and motor competence underscores the importance of playful and creative approaches to movement. In rehabilitation settings, for instance, the use of creative activities such as obstacle courses, games, and even arts and crafts has been shown to improve motor skills and engagement. This approach taps into an individual's intrinsic motivation, which is crucial for long-term adherence to an exercise or rehabilitation program. For children, particularly, creative play is foundational to developing motor competence and problem-solving skills, all of which are pillars of physical literacy.

Application to Fitness and Health

Academic literature consistently supports the benefits of the multi-joint, compound movements that form the cornerstone of a natural movement practice. These movements are superior to single-joint, isolated exercises for developing practical, real-world strength that translates directly to daily tasks.

• Improved Functional Strength and Cardiovascular Health: Research in the Journal of Strength and Conditioning Research and other peer-reviewed journals demonstrates that multi-joint movements effectively improve both muscular strength and cardiovascular health by engaging multiple muscle groups simultaneously, leading to greater energy expenditure and a more holistic training effect. As noted in a comprehensive review in the Canadian Medical Association Journal, there is strong evidence for the health benefits of varied physical activity (Warburton et al., 2006), supporting the notion that a broad range of movements contributes to a reduced risk of chronic diseases such as obesity and heart disease.

• Risk Exposure and Resilience: Natural movement often involves calculated risk-taking, such as climbing or navigating uneven terrain. Academic discussion on this topic suggests that appropriate risk exposure is crucial for developing physical and psychological resilience. For instance, safely navigating a challenging environment helps individuals learn to assess their own capabilities and make informed decisions, fostering confidence and self-efficacy. This controlled exposure to physical stressors prepares the body and mind to handle unexpected challenges in daily life, reducing the fear of movement and improving overall confidence.

Application to Wellbeing and Rehabilitation

The principles of natural movement are highly relevant in both psychological well-being and physical rehabilitation, where the focus is on restoring fundamental human capabilities and promoting a lifelong relationship with movement, primarily through the lens of ecological dynamics.

• Mental and Cognitive Wellbeing: A significant body of evidence, including a systematic review by Thompson Coon et al. (2011), shows that physical activity performed in natural environments has a greater positive effect on mental wellbeing than activity in an indoor, built environment. This is often attributed to the psychological benefits of nature, such as reduced stress and improved mood. From an ecological perspective, the varied and unpredictable terrain of natural environments presents a constant series of ‘affordances’ (e.g., a rock affording climbing, a log affording balancing) that demand real-time problem-solving and decision-making. This cognitive challenge can enhance focus and problem-solving skills, further supporting the mind-body connection.

• Injury Rehabilitation: While systematic reviews on ‘natural movement’ specifically for rehabilitation are nascent, its core principles are validated within the literature on functional rehabilitation and holistic physical therapy. The Cochrane Collaboration (2017) confirmed, in its review of stroke rehabilitation, that task-oriented, functional movements are effective in improving mobility and gait. The principles of natural movement—such as restoring a person's ability to move from the ground to a standing position or navigate uneven terrain—are directly applicable to improving function and preventing re-injury. Furthermore, a systematic review on chronic low back pain highlights that varied exercise-based rehabilitation is an effective treatment (White et al., 2016), underscoring the value of the diverse movements found in a natural movement practice. By focusing on how the environment affords specific movement behaviours, natural movement provides a holistic framework for rehabilitation that not only restores physical function but also rebuilds confidence and competence, contributing to the individual's overall physical literacy.

Conclusion and Future Research

This review has demonstrated that the core tenets of natural movement are supported by established academic literature on functional fitness, motor learning, and nature-based physical activity. While the benefits and scientific principles are clear, a significant limitation is the lack of specific, direct research on ‘natural movement’ as a formalised discipline. Future studies should focus on implementing and evaluating structured natural movement programs to provide more direct evidence of their efficacy across diverse populations and in various settings, from public health initiatives to clinical rehabilitation.

Reference List

• Brito, M., Carraca, E., et al. (2022). The effects of nature-based vs. indoor settings on the adaptability, performance and affect of calisthenics exercisers. ResearchGate.

• Cochrane Collaboration. (2017). Physical rehabilitation approaches for the recovery of function and mobility following stroke (Review). Cochrane Database of Systematic Reviews.

• Thompson Coon, J., et al. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review and meta-analysis of the research. Public Health England.

• Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801-809.

• White, G., et al. (2016). A systematic review of the effects of exercise and physical activity on non-specific chronic low back pain. Journal of Pain Research, 9, 393-404.

Why Human Movement Is More Than Just the Big Seven

Why Human Movement Is More Than Just the Big Seven

In the world of strength training, we often hear that all human movement boils down to five key patterns: squat, hinge, push, pull, brace, lunge, and rotate. These movements form the backbone of many strength programs—and for good reason. They’re foundational strength patterns that have adapted our programming thinking towards a more human-centric approach over traditional isolation body building approaches of the 90s.

But here’s the thing: that list, while useful, is also a product of the strength world’s lens of movement. It reflects the goals and priorities of lifting, not necessarily the full spectrum of human movement.

Human movement is more dynamic than just seven neat categories. Think about crawling, climbing, rolling, throwing, catching, jumping, sprinting, climbing, hanging, dancing, balancing—there’s a richness to the way we move that goes far beyond isolatory movement categories. These aren’t just “accessory” skills; they’re fundamental to how we explore and interact with the world, especially in real-life or sport-specific contexts.

Strength training is an amazing tool, and movement categories help us think more about function but it's only part of the puzzle. If we want to move better—not just lift better—we need to zoom out and look at movement as a broader, more diverse language. One that includes play, unpredictability, and adaptability.

So yes, squat, hinge, brace, lunge, and rotate are progressive and efficient ways to develop strength as an isolated quality, but getting better at pulling won’t necessarily get you better at climbing. Let’s not forget to climb a tree, roll on the floor, or jump into a game of tag once in a while. That’s movement, too.

One thing is for sure: natural movement training will give you practical and applicable movement skills while developing a range of fitness qualities such as strength. The same can not be said the other way around.

A Primer of Rewilding and Natural Lifestyle

Rewilding and natural lifestyle is simply about reconnecting with nature and incorporating more natural, ancestral practices into modern life. It's not about living off-grid, but rather about making conscious choices to align with our natural biology and the environment.

Core Principles :

Reconnecting with Nature:

- This involves spending more time outdoors, engaging with natural environments, and fostering a deeper appreciation for the natural world. It can range from simple activities like walking in parks to more immersive experiences like hiking, camping, or foraging.

Embracing Ancestral Practices:

- This means incorporating practices that were common in our ancestors' lifestyles, such as:

1. Movement: Moving more naturally, including ground-based movements, and incorporating more varied physical activity.

2. Diet: Eating whole, unprocessed, seasonal foods, and potentially incorporating wild or foraged foods.

3. Connection: Fostering strong social connections and a sense of community.

4. Sensory Engagement: Activating all senses by spending time in nature, going barefoot, and experiencing natural light and darkness.

Promoting Well-being:

Rewilding aims to improve physical and mental health by reducing the "evolutionary mismatch" between our modern lifestyles and our biological needs. It can help reduce stress, improve sleep, and enhance overall well-being.

Ecological Awareness:

A rewilding lifestyle often involves a greater awareness of environmental issues and a commitment to sustainable living. This can include practices like reducing consumption, supporting local ecosystems, and promoting biodiversity.

Practical Ideas for Implementing it Yourself:

- Spend more time outdoors in natural settings.
- Incorporate natural movement into daily life.
- Eating a diet that emphasises whole, unprocessed foods.
- Practice mindfulness and connecting with one's senses.
- Cultivate a sense of community and connection.

If you would like to discover more about rewilding and natural lifestyle, get in touch!

The Problem with Being Only Evidence-Based in Fitness and Rehabilitation

The Problem with Being Only Evidence-Based in Fitness and Rehabilitation

In recent years, there has been a notable shift in the fitness and rehabilitation world toward evidence-based practices. This approach, which prioritizes using research findings to guide decision-making, has undoubtedly led to numerous advancements. We’ve seen more efficient, scientifically supported interventions, greater consistency in outcomes, and an overall higher standard of care. However, there’s a looming issue with an over-reliance on evidence-based thinking: it can stifle creativity, limit innovative approaches, and ultimately restrict the progress of the field.

The Rise of Evidence-Based Practices

Before diving into the drawbacks, let's take a step back and appreciate why evidence-based approaches became the gold standard. In both fitness and rehabilitation, we are dealing with people's health, often in vulnerable states. As a result, ensuring the practices we recommend are safe and effective is paramount. Research-backed methods provide the solid foundation for these practices, offering a higher likelihood of positive outcomes and reduced risks.

The focus on evidence also helps reduce the influence of fads, untested trends, and anecdotal claims, ensuring that practices are grounded in robust data. This has undeniably led to positive changes, particularly in areas where poor practices or misinformation previously ran rampant. Physical therapists, personal trainers, and rehab specialists are now armed with a strong understanding of biomechanics, human physiology, and the science of injury prevention.

The Positives of Evidence-Based Practice

1. Consistency and Reliability: Evidence-based approaches offer tried-and-true methods that have been shown to yield consistent results. When we use practices supported by research, we can confidently predict the outcomes for clients, leading to improved patient and client satisfaction.

2. Safety: Research is designed to investigate not just the effectiveness of a method, but also its safety. Evidence-based practices tend to have a lower risk of causing harm because they are based on proven protocols, ensuring that interventions align with the body’s natural processes.

3. Educational Clarity: By relying on well-documented studies, professionals in fitness and rehabilitation can better understand and communicate the rationale behind their methods. This helps clients trust their trainers and therapists, knowing that their treatment plan is not based on whim or hearsay.

The Downsides: The Constraints of Being "Only" Evidence-Based

Despite these benefits, relying exclusively on evidence-based thinking presents a number of challenges that can impede the broader development of the field.

1. Killing Creativity and Innovation

One of the most significant drawbacks of an evidence-based-only approach is its tendency to stifle creativity. When research dominates the conversation, new, unconventional, or out-of-the-box thinking is often dismissed. After all, if something hasn’t been studied extensively, how can we justify using it? This mentality can discourage experimentation with alternative methods, and as a result, the field becomes stagnant, relying on tried-and-true solutions at the cost of exploration.

Creativity is what drives innovation. Think about the earliest days of physical therapy or the fitness industry. Many of the foundational practices that we now consider “conventional” were once highly radical and untested. Early physical therapists were experimenting with techniques, testing theories in real time, and learning from their own experiences. They didn’t have large-scale, peer-reviewed studies to back up their decisions; instead, they relied on ingenuity, practical experience, and a willingness to try new things.

2. Limiting Radical, Anticonventional Thinking

Radical ideas in fitness and rehabilitation often challenge the status quo. And it’s through these bold, anticonventional ideas that we’ve seen some of the most important breakthroughs in science and practice. However, when we demand that every intervention be supported by robust evidence before it’s even considered, we create a situation where only what is “proven” is allowed to exist. This risks creating an echo chamber where new ideas, however promising, are dismissed because they don’t yet have the backing of a randomized controlled trial (RCT) or meta-analysis.

This is particularly problematic when we consider that fitness and rehabilitation are fields that deal with human beings. Each individual is unique, and what works for one person may not work for another. Rigid evidence-based models can reduce the flexibility needed to explore new possibilities. Furthermore, the longer the scientific community demands rigid proof of efficacy, the longer it takes for innovative ideas to be tested, evaluated, and integrated into practice.

3. The Risk of Confirmation Bias

Evidence-based practices are not immune to biases. Research findings are subject to interpretation, and studies can sometimes be funded by parties with particular interests, or research populations can be narrowly defined, limiting the applicability of the findings to the broader population. When evidence-based approaches dominate the conversation, it’s easy for practitioners to fall into the trap of confirmation bias, where they only accept evidence that supports their existing beliefs and disregard any conflicting findings.

For example, there is a growing body of evidence suggesting that a personalized, individualized approach to rehabilitation may be more effective than strictly following a one-size-fits-all model based on current research. Yet, because the current body of evidence still heavily emphasizes standardized approaches, these nuanced, personalized strategies can be overlooked.

4. The Conformity of Conventional Thought

Finally, there’s the danger of reinforcing conventional wisdom simply because it's "what we know." Conventional approaches to fitness and rehab often emerge from early pioneers testing their ideas. Over time, those ideas evolve and become standard practice. However, that doesn’t mean they’re always the best or most effective methods.

The original idea behind many conventional methods was once considered radical and new. In fact, many of the techniques we now take for granted (like certain forms of stretching, resistance training, or injury rehab protocols) were once seen as unproven and unconventional. But once they gained evidence to support them, they became the gold standard. The problem now is that the field has become so reliant on evidence that it’s forgotten how to embrace radical new thinking when the evidence isn’t there yet.

Reclaiming the Balance: Evidence, Innovation, and Experience

While evidence-based practices will continue to play a central role in fitness and rehabilitation, there needs to be room for creativity and unconventional thinking. Research provides valuable insights, but it shouldn't be the sole guiding force. Practitioners should feel empowered to experiment, innovate, and look beyond the confines of existing studies, especially when working with individuals whose needs may not be fully represented in research.

By embracing a more open-minded, integrative approach—one that combines the rigor of evidence with the flexibility of experience and creative thinking—fitness and rehabilitation professionals can push the boundaries of what is possible. After all, no great advancement in these fields came from adhering strictly to what was already known; it came from those who dared to question the status quo and experiment with new ideas.

In conclusion, evidence-based practice has revolutionized fitness and rehabilitation, providing a solid foundation for success. However, it is essential to balance that evidence with creativity, exploration, and the willingness to challenge conventional wisdom. It is this delicate balance that will drive the next wave of innovation in these fields, ensuring that we never stop growing, learning, and improving.

Our Brain Evolved for One Thing Only: Movement

According to leading neuroscientist Dr Daniel Wolpert, we have a brain for one reason and one reason only: ‘To produce adaptable and complex movements’.

Movement is the only way we have to affect the world around us.

Traditional dualistic thinking that predominated the nineteenth and twentieth centuries led us to believe that the brain and body were separate, with the brain as a master to perceive the world or to think, and the body to move. This reductionist thinking still predominates many of our approaches to fitness, rehabilitation and of course, movement. By doing so we have limited the effectiveness of our programmes by not recognising the mutual interdependency of body and mind.

For example, the cerebellum is located at the back of the brain and is often referred to as the brain inside the brain. Its sole role is dedicated to coordinated movement, posture, balance, fine motor control and motor learning. This small area is densely populated with neurons, known as 'granule cells', which account for 80 per cent of the total neurons in the whole brain, but only about 10 per cent of its volume!

So, 80% of our brain power is dedicated to movement, this is what we are designed to do, our brain (and body) needs complex movement skills to remain nourished and healthy.

Yet we continue to live in a period of movement skill poverty and move with less skill, volume and complexity than ever before in our history. We tend to choose single-capacity specialisations with a very narrow skill base for our health/fitness and recovery. There is nothing wrong with developing capacities, but how do we then nurture our brain and body's requirements for complex movement and variability?

It’s time to look back to our evolutionary development and integrate natural movement training in addition to our more traditional training.

The Natural Method

EMBRACING THE JOURNEY: RELEARNING NATURAL MOVEMENT AND LIFESTYLE FOR A BALANCED LIFE

In the fast-paced modern world, where technology has infiltrated every aspect of our lives, the importance of natural movement and natural lifestyle often takes a backseat. As a society, we find ourselves confined to desks, hunched over screens, and disconnected from our bodies.

The natural method is a radical change to the way we frame and approach physical activity and its impact on our overall well-being.

WE ARE CREATING A MOVEMENT RE-EVOLUTION.

This profound shift encourages individuals to reconnect with their bodies more mindfully, embrace ancestral movement patterns, reconnect with nature and regain the freedom that comes with moving and living how you were designed to.

THE CONCEPT

Reclaiming your natural movement begins with rediscovering and waking up the fundamental movements that govern our body's mechanics and capabilities, movements that are deeply imprinted in your DNA. It involves rediscovering basic human movements such as crawling, squatting, running, jumping, climbing and balancing that you once mastered as a child. Whether you are returning from injury, have lost your movement confidence or just want to learn a way of fitness that is more natural, by consciously engaging in these innate movement patterns, we can re-establish a solid foundation for physical well-being and optimal functionality.

Much of our work at Move Well is influenced by the MOVNAT natural movement philosophy and system.

THE MIND-BODY CONNECTION

Relearning natural movement goes beyond mere physical exercise. It nourishes the mind-body connection, allowing us to tap into our innate wisdom and awareness. Through mindful and playful movement practices in nature, individuals can explore and embrace the deep mental connection between movement and our natural environment. This heightened awareness fosters a sense of self-care, optimal function and mental well-being to enhance recovery, decrease injury, move with better efficiency and make a better connection with nature.

ENHANCING STRENGTH AND RESILIENCE

Our bodies are designed to adapt and evolve. By incorporating strength training exercises that mimic natural movements, individuals can develop functional strength and increase resilience. Movements such as lifting, carrying, pushing, and pulling empower us to handle real-world tasks with ease. By embracing weightlifting, bodyweight exercises, and functional training, we rebuild muscle imbalances and promote a more efficient and balanced musculoskeletal system.

INFUSING PLAYFULNESS AND CREATIVITY

Relearning natural movement invites us to rediscover the joyful nature of physical play. This infusion of playfulness reignites youthful energy, ignites our sense of adventure, and sparks creativity, all while promoting moving well and maintaining a healthy body.

EMBRACING THE OUTDOORS

Relearning natural movement invigorates our connection with nature. By taking our movement outside, we are exposed to varied natural stimulation that challenge our bodies and minds in unique and natural ways. Moving in and reconnecting with Jersey’s amazing natural spaces and places provides opportunities to engage in natural movement while benefiting from fresh air, increased vitamin D intake, and the mental well-being that comes from being immersed in nature.

THE TAKE AWAY

Integrating natural movements into our daily routine not only enhances physical fitness but also nurtures our mental well-being, strengthens our resilience, and fosters a profound sense of connection with both ourselves and the world around us. So, join us and embark on this transformative journey of uncovering your natural movement together, one step at a time, and transform your relationship with movement, health and nature.

Get Out There!

There's no better way to help than to get out and experience nature for yourself.

Why not visit one of Jersey’s world-leading nature sites and get practising some nautral movement? It can be a simple as walking the railway track all the way up to coasteering!

Lose yourself and play with movement in our amazing green a blue spaces!