5 Nature-Inspired Movements to Keep You Moving with Ease

Building Strength for Life

Movement is the key to staying alive, vibrant, and ready for whatever life throws your way—whether it’s an impromptu adventure or simply getting through daily tasks with ease. When we move, we stay connected to our bodies, giving us the strength, flexibility, and energy to show up fully in every moment. But when we stop moving, or when illness or injury takes its toll, everything becomes more difficult. Life feels heavier, more daunting. Simple tasks become monumental challenges, and bouncing back feels like an uphill battle. That’s why it’s so important to practice now—to build a foundation of functional movement that supports us, not just for today, but for a lifetime. By moving in ways that mirror how our bodies were designed, we ensure we’re ready for anything, whether it’s climbing a mountain or just getting out of bed without a struggle. Let’s start moving like we mean it—because the more we move now, the more life we can live.

At Heal with Amore, we’re not chasing fitness trends or battling with dumbbells for the sake of it. We’re about reconnecting with the natural, functional movements our bodies were designed for—and using them to move more efficiently, effortlessly, and joyfully through the world. Ready to start moving like you were built to? Let’s get into it.

1. The Shoulder Press: Reaching with Purpose (and Without the Strain)

Human-Focused Adaptation:
Think of our hunter-gatherer ancestors reaching up to grab food from a tree or placing tools on a high shelf to protect them from the elements. That overhead movement was essential, and the shoulder press mimics it beautifully by strengthening the deltoids, core, and upper back.

How It Helps in Modern Life:
Whether it’s reaching for that cereal box at the back of the pantry or pulling a suitcase into the trunk of your car, we all need strong, stable shoulders. No more grunting while trying to reach overhead. Instead, you’ll be grabbing things with grace (and without that moment of “uh-oh, please don’t pull something!”).

Practical Application:
Need to move boxes, hang a picture, or put away your favorite books on a high shelf? Strong shoulders make it feel like a breeze.

How Our Ancestors Evolved This Movement:
Our ancestors didn’t have the luxury of a step stool. Reaching and lifting overhead became a vital skill for survival—whether to gather food or build shelter. Over time, their shoulders became incredibly strong and stable.

2. The Squat: Getting Up Off the Toilet Like a Champion—For Life

Human-Focused Adaptation:
Squatting wasn’t just a gym move for our ancestors; it was a survival skill. From sitting in low positions to picking up food or tools, deep squats were part of their daily life. The modern squat mimics this natural motion and keeps your hips, knees, and lower back flexible.

How It Helps in Modern Life:
Squats make it easier to sit and stand without grunting. Whether it’s bending to pick up something, getting up from the couch without feeling like you need a winch, or even getting up from the floor to chase after a runaway dog—squats are key.

Practical Application:
Squats keep your hips, knees, and lower back strong, making getting up from any chair (or the toilet) feel effortless. No more grunting or awkward moments—just smooth, easy movement every time you rise.

How Our Ancestors Evolved This Movement:
Our ancestors used squatting as a resting position and for tasks like picking up food and tools. Over time, this movement strengthened their hips, knees, and lower back, making them more agile and ready for whatever life threw at them.

3. The Farmer’s Carry: Carrying Your World, But Not at the Expense of Your Back

Human-Focused Adaptation:
Humans have always been expert load-bearers. Whether it was carrying food, tools, or resources for survival, our ancestors moved heavy things over long distances. The farmer’s carry mimics this practical, natural movement by strengthening your core, legs, and grip.

How It Helps in Modern Life:
Carrying groceries, moving boxes, or lugging around heavy bags doesn’t have to mean back pain. The farmer’s carry trains your body to carry heavy loads without feeling like you’re about to collapse under the weight. It builds endurance, stability, and strength to get through life’s heavy lifting with ease.

Practical Application:
Ever tried carrying ten grocery bags in one trip (because who has time for a second trip)? With the farmer’s carry, you’ll be the hero of every household chore, lifting and moving without breaking a sweat.

How Our Ancestors Evolved This Movement:
Carrying heavy loads was essential for survival. Whether it was food, tools, or even children, our ancestors needed to build endurance for long-distance carrying. Over time, this evolved into a key survival skill, strengthening their grip, core, and leg muscles.

4. The Lunge: Moving with Grace (and Balance)

Human-Focused Adaptation:
Whether climbing hills, crossing rivers, or dodging predators, our ancestors relied on lunges for quick, efficient movement. The lunge mimics this motion by improving balance and mobility, strengthening each leg independently.

How It Helps in Modern Life:
Lunges help you step over obstacles, climb stairs, or move swiftly when you’re late for an appointment. They’re key to maintaining balance and coordination as you go about your day—whether it’s stepping over a curb, avoiding a puddle, or dodging an oncoming stroller in a crowded park.

Practical Application:
Lunges are like training wheels for walking with grace. They help you move like a ninja through your day, avoiding tripping over things and stepping over any unexpected obstacles.

How Our Ancestors Evolved This Movement:
Early humans had to navigate rugged terrain, dodge predators, and move swiftly across the landscape. Lunging became a natural response, evolving the leg strength and coordination needed to survive in an unpredictable environment.

5. The Plank: Strengthen Your Core So You Don’t Crumble Like a Cookie

Human-Focused Adaptation:
Our core is like the trunk of a tree—without it, everything falls apart. Early humans needed strong cores to stay upright while walking long distances, running, and lifting. The plank strengthens your core, back, and pelvis to help maintain balance and stability.

How It Helps in Modern Life:
A strong core means you can stand tall without slouching, lift with proper form, and move with better posture throughout the day. Plus, it helps reduce lower back pain, which is basically a modern epidemic from all the sitting we do.

Practical Application:
A strong core from planking means better posture and stability, whether you're standing, sitting, or lifting. It helps you maintain a neutral spine when bending, reaching, or even carrying groceries without that dreaded back pain or stiffness.

How Our Ancestors Evolved This Movement:
Ancient humans needed strong cores to carry loads, run after prey, and remain upright while moving over rough terrain. This stability allowed them to stay mobile and perform daily tasks with strength and agility.

Wrapping It Up: Move Like Nature Intended, Move Like You Were Built to

Let’s face it: life doesn’t need to feel like a constant battle with gravity, stiffness, or awkward movements. By embracing functional movements inspired by nature, we can start moving with the same confidence and ease as our ancestors. These movements are built for survival, for thriving in the modern world, and for making life feel a little less like an uphill battle.

Functional movement isn’t just about looking good—it’s about reclaiming your freedom and living fully. It’s about moving with strength, ease, and confidence, so you can get your life back, feel more alive, and connect to a deeper way of living. When we move like nature intended, we don’t just survive—we thrive in harmony with the world around us. So, are you ready to break free and reconnect with your natural strength? Let’s go!

Humor Bonus:
Let’s face it—if ancient humans could run from sabertooth tigers while carrying a bundle of food and still have the energy to build shelter, surely you can carry your groceries without feeling like your back is about to give out, right? Let’s get back to basics and move like the strong, capable humans we were designed to be—without the grunts (unless you’re doing squats, in which case, a grunt or two is acceptable).