Beyond 10,000 Steps: 11 Forgotten Movements Your Body Actually Needs Every Day

11. Diaphragmatic Breathing — Support Movement, Posture, and Calm (1–3 minutes)

Breathing is movement. Learning to breathe with the diaphragm supports core stability, encourages better postural alignment, and calms the nervous system — all of which make other movements more efficient. To practice, sit or lie comfortably, place one hand on the chest and the other on the belly, and inhale through the nose so the belly rises more than the chest. Exhale slowly through the mouth or nose. Start with one to three minutes, twice daily, and pair this breath with a squat, hinge, or balance drill to reinforce coordinated movement. Diaphragmatic breathing also helps manage stress and keeps breathing patterns from contributing to neck and shoulder tension. For people with respiratory conditions, work with a clinician to adapt the practice safely and effectively.

Make Variety the Habit — Small Moves, Big Payoff

Walking remains a wonderfully accessible foundation for health. The moves above are not meant to replace your steps but to add missing pieces that walking alone often overlooks. Think of them like everyday maintenance: a short hip hinge or ankle drill today can prevent awkward compensations tomorrow. The practical route is to pick three to four movements that feel most relevant to your life — perhaps a hip hinge, a band row, single-leg balance, and diaphragmatic breathing — and do them in a 3–5 minute micro-routine each morning or whenever you have a pocket of time. Consistency matters far more than intensity; tiny, steady practices are the ones that change how you move years from now.