Why Movement Matters: Key Takeaways from Our Community Talk with Mike Ryan
A huge thank you to Mike Ryan from Fox Physio Cork for joining us at BASE to deliver an inspiring and informative talk on movement and physical exercise.
The evening was filled with valuable insights, practical advice, and reminders of just how essential movement is for our long-term health and wellbeing. Mike shared his expertise on how staying active supports every system in the body, improves recovery, and enhances overall quality of life.
Our Key Takeaways
1. Movement matters.
Movement plays a crucial role in keeping all systems in the body functioning and balanced. It’s one of the most powerful tools we have to support our physical and mental health.
2. Inactivity leads to muscle loss.
You can lose between 3–5% of your muscle mass during periods of inactivity — which highlights the importance of staying consistent, even when life gets busy.
3. Injury doesn’t mean stopping.
If you’re injured or feeling stiff, it’s important not to stop training completely. Movement actually aids recovery. As Mike reminded us — if you don’t use it, you lose it.
4. Mixing It Up
Incorporating a variety of exercise types helps maintain a balanced and sustainable approach to fitness:
Aerobic training such as jogging, cycling, or dancing builds endurance and cardiovascular health.
Anaerobic training including resistance work, HIIT, or sprinting develops strength, power, and resilience.
How Much Should You Move?
According to WHO guidelines, adults should aim for:
150 minutes of moderate or 75 minutes of high-intensity activity per week
Ideally, three cardio sessions and two strength sessions
For adults over 65, include one balance session weekly to support stability and coordination
The Benefits of Regular Exercise
Regular movement helps manage weight, regulate blood sugar levels, and significantly reduces the risk of chronic illnesses such as heart disease, Alzheimer’s, stroke, and certain cancers. It also plays a key role in pain management and overall quality of life.
Key Message
It doesn’t have to be perfect. Progress and consistency will always outperform perfection. Every small step counts — what matters most is that you keep moving.
Thank you again to Mike Ryan for sharing his knowledge and passion with our BASE community. It was an empowering reminder that movement is medicine — and the best investment we can make in our future health.
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