Movement: Lessons
- personal995
- May 14, 2024
- 7 min read
Updated: Dec 4, 2025
Index
Lessons
Cautionary Lessons
Purpose
Movement: Lessons is a section of Movement.
This page and section exists to assist you to continually learn from those who have come before us.
Many wise humans have come before us. There is no need to relive all their lessons yourself.
Introduction
No one, knows everything. We all make mistakes. We are never correct the first time, every time. What was correct yesterday, can often be wrong tomorrow. Continual learning is the only way to progress.
STRATEGY OF ONE does not have all the answers, but it can help minimise missteps. These Lessons are actions, principles, rules of thumb, cautions and cognitive frameworks you can use to help avoid traps and build momentum through each stage of life.
Continually review and take what you need. Absorb the Lessons that align with your Goals, and make them a part of your internal 'operating system'.
Each Lesson has accompanying quotes from great minds that can help us symbolise and remember the Lesson. That way we can more easily draw it from our memory as required.
The portrait that partners each quote is aimed to make you feel accountable. The individual lived, experience and made the effort to share the quote you are benefitting from. Now you can honour them by living up to it in your life and work.
Process
Review these Lessons as and when it best serves you to do so:
Review with the aim of prevention in mind. To avoid having to learn it the hard way yourself.
Review if you are stuck on a specific phase or step.
Review if you are making repetitive errors.
Review if you need inspiration and motivation.
Review if you need to review or reconstruct your Models & Theories.
Review if you are looking for inspiration for Values or Goals.
Absorb and action the Lessons:
Document the next most important Lessons for you to learn in your Action Plan.
Write them in your journal, if you journal.
Screenshot them and save them on your phone or computer background.
But most importantly, put them into action.
Whatever the Lesson you discover that you need to learn, whether positive or negative, it doesn't really matter. Again, what matters is what you do next.
Continually learn, continually improve and move forward.
Lessons
1. Increased Energy Levels
Regular physical activity boosts energy levels and vitality by stimulating circulation, oxygenating tissues, and releasing endorphins, resulting in sustained energy throughout the day.
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."
John F. Kennedy, American President (1917 - 1963)
2. Enhanced Mental Well-Being
Physical movement is associated with improved mood, reduced stress, anxiety, and depression, and enhanced cognitive function, leading to greater mental clarity, focus, and emotional resilience.
"The mind, when housed within a healthful body, possesses a glorious sense of power."
Joseph Pilates, German Physical Trainer (1883 - 1967)
3. Enhanced Immune Function
Regular physical activity has been shown to boost immune function, reducing the risk of infections, colds, and flu, and promoting faster recovery from illness.
"The reason I exercise is for the quality of life I enjoy."
Kenneth H. Cooper, American Doctor (1931 - )
4. Increased Longevity and Quality of Life
Engaging in regular physical movement is associated with a longer lifespan, increased vitality, and improved quality of life, allowing individuals to live well and age gracefully.
"To enjoy the glow of good health, you must exercise."
Gene Tunney, American Boxer (1897 - 1978)
5. Holistic Approach
View physical movement training/practices as an integral part of holistic well-being, encompassing physical, mental, and emotional aspects of health.
"Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity."
World Health Organization
6. Self-Awareness
Cultivate self-awareness to understand your body's needs, limitations, and responses to different types of physical activity.
"The more you know yourself, the more clarity there is. Self-knowledge has no end - you don't come to an achievement, you don't come to a conclusion. It is an endless river."
Jiddu Krishnamurti, Indian Philosopher (1895 - 1986)
7. Consistency over Intensity
Prioritize consistency in training habits over short-term intensity, recognizing that small, regular efforts compound over time to yield significant results.
"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning."
Thomas Jefferson, American Statesmen (1743 - 1826)
8. Mind-Body Connection
Develop a strong mind-body connection through mindful movement practices, enhancing physical performance, mental focus, and emotional resilience.
“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.”
Wilhelm von Humboldt, German Philosopher (1767 - 1835)
9. Rest and Recovery
Recognize the importance of rest and recovery as essential components of physical movement training/practices, allowing your body and mind to recharge and adapt.
"A field that has rested gives a beautiful crop."
Ovid, Roman Poet (43 BCE - 17 AD)
10. Progression and Growth
Embrace a growth mindset, focusing on continuous improvement and personal growth rather than comparing yourself to others or fixating on specific outcomes.
"Progress is not achieved by luck or accident, but by working on yourself daily."
Epictetus, Greek Stoic Philosopher (50-135)
11. Variety and Enjoyment
Embrace variety in your physical activities to keep your routine engaging and enjoyable, exploring different forms of movement that spark curiosity and passion.
"Variety's the very spice of life, that gives it all its flavor."
William Cowper, English Poet (1731 - 1800)
12. Emotional Release and Expression
Use physical movement as a tool for emotional release and expression, allowing movement to serve as a medium for processing and releasing stress, tension, and emotions.
"Exercise is the key not only to physical health but to peace of mind."
Nelson Mandela, South African Statesman (1918 - 2013)
13. Resilience and Adaptation
Cultivate resilience and adaptability in the face of challenges or setbacks, viewing them as opportunities for growth, learning, and resilience-building.
"The impediment to action advances action. What stands in the way becomes the way."
Marcus Aurelius, Roman Emperor (121 - 180)
By reviewing these lessons above you can gain inspiration, seek clarity, deepen your awareness of where you can improve and compound your results moving forward.
Cautionary Lessons
1. Sedentary Lifestyle
Leading a sedentary lifestyle devoid of regular physical activity can contribute to various health risks, including obesity, heart disease, diabetes, and musculoskeletal issues.
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness."
Edward Stanley, British Statesmen (1826 - 1893)
2. Decreased Energy Levels
Lack of physical movement can lead to decreased energy levels, fatigue, and diminished productivity, hindering performance in both personal and professional endeavors.
“Energy and persistence conquer all things.”
Benjamin Franklin, American Polymath and Statesmen (1706 - 1790)
3. Mental Health Impacts
Insufficient physical movement has been linked to increased risk of mental health issues such as anxiety, depression, and cognitive decline, impacting overall well-being and quality of life.
“A strong body makes the mind strong.”
Thomas Jefferson, American Statesman (1743 - 1826)
4. Muscle Weakness and Loss
Without regular physical movement, muscles can weaken and atrophy over time, leading to decreased strength, flexibility, and mobility, and increasing susceptibility to injury and falls.
“That which is used - develops. That which is not used wastes away.”
Hippocrates of Kos, Greek Physician (460 - 370 BC)
5. Loss of Functional Abilities
Insufficient movement can lead to a loss of functional abilities, making it challenging to perform everyday tasks and activities of daily living independently as one ages.
“It is not what we have that will make us a great nation; it is the way in which we use it.”
Theodore Roosevelt, American Statesman (1858 - 1919)
6. Ignoring Discomfort Signals
Neglecting to listen to your body's signals and pushing through pain or discomfort during physical movement can lead to injury, burnout, and long-term damage to physical health.
"Pain is the body's way of telling you something is wrong. Listen to your body."
Unknown
7. Overemphasis on Aesthetic Goals
Focusing solely on achieving external aesthetic goals, such as weight loss or muscle definition, without considering overall health and well-being, can lead to unhealthy exercise behaviors and obsessions.
"Beauty is not in the face; beauty is a light in the heart."
Kahlil Gibran, Lebanese-American writer (1883 - 1931)
8. Excessive Exercise
Adopting a "more is better" mentality and engaging in excessive exercise volume or intensity without adequate rest and recovery can lead to overtraining syndrome, fatigue, and decreased performance.
“The key to keeping your balance is knowing when you've lost it.”
Unknown
9. Rigid Routine
Sticking rigidly to a predetermined exercise routine without flexibility or adaptation to changing circumstances can lead to boredom, stagnation, and decreased motivation to continue training.
“Nothing is softer or more flexible than water, yet nothing can resist it.”
Kahlil Gibran, Lebanese-American writer (1883 - 1931)
By reviewing these cautionary lessons above you can heed their warning adjust to suit, deepen your awareness of where you can improve and compound your results moving forward.
Output Checklist
Completed Strategic Review Worksheet from The Workbook for approaching any Movement related opportunities or challenges, guided by all key learnings from this section.
Next Steps
If you feel you have key learnings to takeaway, return to Movement: Main to integrate into your Output Checklist.
To continue to learn more, move on to Movement: Case Studies.
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