When was the last time you did a somersault?
A cartwheel?
Laid upside down on the couch to watch TV?
Played a game while sitting on the floor?
Skipped, ran, jumped, or hopped?
These are activities I watch my kids do all the time. Some of these are pretty silly, and I’m not expecting you to start hitting cartwheels as part of your regular routine.
But seriously, when was the last time you skipped? Or even walked backward?
Moving our bodies in lots of different ways – aka multidirectional movement – is such a critical part of our athletic ability as we age, but yet a very small minority of us pay any attention to this at all.
The bottom line: we need to move in diverse and playful ways to be healthy, strong, and functional.
Today, I will break down for you exactly why multidirectional movements and movement variability are so important to us all, especially as we get older and want to maintain our independence and quality of life.
Why Multi-directional Movements and Movement Variability are Important
To get started, here’s a breakdown of some key terms I am discussing today:
- Multidirectional movements and variability in movement patterns refers to moving in various directions (forward, backward, sideways, etc.) and changing how you move (walking, skipping, jumping, etc.).
- General movement literacy is the ability to move your body with competence and control in a variety of situations.
We do this a lot as kids, but lose this ability as we age. Children naturally move in many different ways through play, but as we get older, we tend to become more sedentary and repetitive in our movements.
We need them for balance, coordination, and overall well-being. These types of movements are crucial for developing and maintaining those skills as we age.
Walking backward, walking laterally, skipping in any direction. Tumble, hop, skip, throw, catch…in other words, PLAY. These are all examples of multidirectional movements and ways to vary movement patterns.
Have a strong base of unspecialized movement. This means having a foundation of movement skills that aren’t specific to any one activity, but rather make you more capable in all areas of life.
So why is this so important to our fitness and overall well-being? Here are the top five reasons why incorporating multidirectional movement into your routine is essential, especially as we age:
Moving in Different Directions and Changing How You Move is Crucial
It might seem obvious, but think about how you move on a typical day. Most of us move forward in very predictable patterns: walking, running, biking, up and down the stairs. We rarely move sideways, backward, or in more complex patterns. However, life and sports require us to move in all directions.
Consider these everyday scenarios:
- Navigating uneven terrain: Walking on a hiking trail, stepping over obstacles, or recovering from a stumble requires multidirectional stability.
- Reacting quickly: Catching yourself when you trip, dodging an obstacle, or reacting to a sudden change in direction.
- Maintaining balance: Simple acts like reaching for something on a high shelf or bending down to pick up an object require core strength and balance in multiple planes of motion.
Incorporating a variety of movement patterns makes us more adaptable, resilient, and less prone to injury. It prepares our bodies for the unexpected and allows us to move with greater confidence and control.
We naturally practice multi-directional movement as kids, but lose this ability as we age
Look at how young kids play. If you don’t have young kids at home, remember how you used to play when you were younger.
They’re constantly running in all directions, jumping, skipping, rolling around. This playful movement develops a wide range of motor skills and movement patterns. Children explore their environment through movement, developing coordination, balance, and spatial awareness almost instinctively.
As we get older (and sadly, we are seeing pre-teens and teenagers losing this ability!), we tend to specialize in certain activities or become more sedentary. We sit for prolonged periods, engage in repetitive movements, and neglect activities that challenge our bodies in different ways. This leads to a decrease in our movement vocabulary and can limit our ability to move freely and confidently. It’s a classic case of “use it or lose it.”
This type of movement improves balance, coordination, and overall movement skill
Multidirectional movement directly challenges and improves our balance and coordination. It forces our bodies to adapt to different center of gravity shifts and unexpected changes in direction.
Think about it:
- Balance: When you walk backward or sideways, your body has to work harder to maintain equilibrium. This strengthens the muscles and neural pathways responsible for balance.
- Coordination: Activities like skipping, hopping, and throwing involve complex sequences of movements that require precise coordination between different body parts.
- Proprioception: Multidirectional movement enhances our proprioception (our sense of body position) and improves our ability to control our movements in space.
Ultimately, this leads to greater movement skill and efficiency. You move with more fluidity, grace, and control, reducing the risk of falls and injuries.
The long-term benefits: a foundation of varied movement makes you more capable in all areas of life
The benefits of multidirectional movement extend far beyond the gym or playing field. A body that is capable of moving in many different ways is more resilient, adaptable, and functional in everyday life. This translates to:
- Reduced risk of injuries from falls or unexpected movements: As we age, falls become a major concern. Multidirectional training improves the strength, balance, and coordination needed to prevent falls and recover from stumbles.
- Improved performance in sports and activities we do outside of the gym: Whether you enjoy hiking, playing golf, or chasing after your grandchildren, multidirectional movement enhances your ability to participate in these activities with greater ease and enjoyment.
- Greater ability and confidence in completing daily tasks: Activities like carrying groceries, reaching for objects on shelves, and getting in and out of cars become easier and safer when you have a strong foundation of varied movement.
- Enhanced long-term mobility and independence: Maintaining the ability to move in multiple directions is crucial for preserving your independence as you age. It allows you to continue living an active and fulfilling life, without being limited by physical limitations.
YOUR NEXT STEP: How to incorporate multidirectional movement into your life
The good news is that it’s never too late to start incorporating multidirectional movement into your routine. Here are some practical and fun ways to get started:
- Walking and running variations: Instead of always walking or running forward, try incorporating backward and sideways walking or running into your warm-ups or cool-downs.
- Agility drills: Simple drills like cone drills, ladder drills, and shuttle runs can improve your agility and coordination.
- Dance: Dance classes are a fantastic way to move in multiple directions, improve your rhythm, and have fun at the same time.
- Playground activities: Revisit your childhood by incorporating activities like skipping, hopping, jumping rope, and playing tag.
- Sports that involve change of direction: Sports like tennis, basketball, soccer, and pickleball require you to move in multiple directions and react quickly, providing excellent multidirectional training.
- Functional fitness exercises: Exercises like lunges (forward, lateral, reverse), squats (with variations), and rotational core exercises can improve your strength and stability in multiple planes of motion.
- Tumbling and rolling: Activities like somersaults, rolls, and other tumbling movements can improve your body awareness, coordination, and spatial awareness. (Start with a qualified instructor if you’re new to these movements.)
Telos members, we’ve got you covered in working on these multi-directional and single-leg movements.
If you aren’t a member at our gym, start incorporating these activities into your everyday life. You might be surprised at how difficult it is at first, but with practice, it will become easier, and the benefits are well worth the effort!