The 7 Movements That Keep You Independent (And How to Strengthen Each One)

When you think about staying independent as you age, you probably don’t picture squats or lunges.

But here’s the thing: movements like these are exactly what help you get up from a chair, carry groceries, or catch yourself from falling.

Whether you’re walking across the room or gardening in the backyard, you’re using one (or more) of the 7 foundational movement patterns your body was designed for. And when just one of those movements breaks down, life starts feeling harder… and more limited.

At ProActive Therapy and Wellness, we specialize in helping active adults and those living with Parkinson’s regain strength, stability, and confidence — starting with these key movement patterns.

Here’s a quick look at the 7 movement patterns we’ll explore in this blog series:

1. Squat – sitting, standing, getting on/off a toilet or chair

2. Hinge – bending over safely to pick something up

3. Lunge – stepping, walking, climbing stairs

4. Push – getting up from the floor or pushing open a door

5. Pull – pulling groceries or opening a drawer

6. Rotate – turning to look behind you or twist while walking

7. Gait (Walking) – walking with balance, rhythm, and safety

These aren’t “gym moves” — they’re life moves. And when practiced properly, they help reduce your risk of injury, improve your confidence, and make everyday activities easier.

A lot of people believe mobility loss is inevitable with age or Parkinson’s. But that’s simply not true.

The truth is: you can build strength and stability at any age. You just need the right approach — one that feels safe, personalized, and manageable.

And that’s exactly what we focus on at ProActive.

Each upcoming blog will break down one of these movement patterns:

• Why it matters

• How it might be limiting you

• Simple, safe exercises you can try at home

• Real-world applications to keep you independent

Want to know which of these movements might be holding you back?

👉 I’m offering a free 30-minute consultation to walk through your specific movement challenges, so we can map out a plan to help you move — and live — better.

Click here to schedule your free consult.
(No pressure, no sales pitch — just a helpful conversation about your goals.)

Stay tuned next week as we dive into “The Power of the Squat” — the movement that helps you rise confidently, stay steady, and avoid that dreaded “plop” into the chair.

In the meantime, here’s something to think about:

Which of these movements do you feel most unsure about right now?
Reply to this week’s newsletter and let me know — I’d love to feature your questions in an upcoming blog.

Move better, live better.