Move Like It Matters—Because It Does

Movement isn’t something we should save for when pain strikes—it’s something we need every day. As the CEO of the Canadian Chiropractic Association, Dr. Ayla Azad is leading a new national campaign urging Canadians to rethink daily movement as essential self-care. In this Q&A, she breaks down why small, consistent movement habits matter more than intense workouts, how movement supports healthy aging, and the simple, no-equipment ways Canadians can start moving—today. —Noa Nichol

The campaign name is a powerful statement. What does “Move Like It Matters” mean in practical, everyday terms for Canadians?

In everyday terms for Canadians, “Move Like It Matters” is a reminder to keep moving throughout the day because little movement habits add up over time.   

Many people associate movement with intense workouts or gym culture. How does this campaign reframe movement as something simpler—and more sustainable?

Movement comes in many forms – yes, movement is doing Pilates, running, and training for something like HYROX. But movement is also about being able to walk up and down the stairs, carrying your groceries, and playing with your kids and pets. This campaign is meant to show Canadians that when we move, we live.

You’ve said Canadians don’t need hours-long workouts. What kinds of small, repeatable movements actually make the biggest difference over time?

Many Canadians, don’t have several hours every single day to have undistracted workouts at a gym or studio. But that doesn’t mean you can’t move! You can visit movelikeitmatters.ca to download free exercise sheets with ideas on what you can do throughout your day.

That might mean doing some wall or counter push-ups while your coffee is brewing in the morning. Maybe it’s stepping away from your desk at work for five minutes to take a few deep breathes and do some shoulder rolls; or doing a few stretches while you’re unwinding and watching the evening news.  I strongly encourage Canadians to meet with their local chiropractor to discuss what kinds of small, repeatable movements can make a difference to your daily movement habits.

Why do so many people wait until they’re in pain before changing how they move—and what are the risks of that mindset?

After we learn to walk as toddlers, people don’t necessarily think much more about how they’re moving about throughout their day. We have responsibilities, hobbies, and all the busy-ness life throws our way.  Often, it’s not until a major incident happens that we start thinking about how we have to make changes to our lifestyle. But movement today can help prevent the risk of musculoskeletal issues and chronic conditions like heart disease, diabetes, and arthritis.

How does daily movement function as preventive medicine, especially when it comes to long-term mobility and independence?

Daily movement keeps your musculoskeletal system – your muscles, joints, bones – strong and mobile. We shouldn’t shy away from thinking about our futures and wanting to walk up and down stairs or get in and out of the bathroom with ease and on our own. Function and mobility are keys to healthy aging and longevity. Movement is also good for our mental health. Movement improves mood, reduces stress, and boosts energy.

Canadians are spending more time sitting than ever. What are the most common movement-related issues chiropractors are seeing right now?

Musculoskeletal conditions are extremely common (ex. back pain, headaches, and neck or shoulder strain) – and impacts more than 11 million Canadians each year. They’re also a significant contributor to both short- and long-term disability claims.

Chiropractors are trained to assess, diagnose, and treat common concerns, including (but not limited to the following):

Neck and shoulder tension related to prolonged seated positions and desk work).

Low back pain (the leading cause of disability worldwide) – which is also often related to prolonged sitting or sustained posture. This is why we’re continue to suggest that no matter what kind of job you’re doing, take a break to stretch out and move in a different direction.

Extremity conditions such as wrist/hand pain, elbow and shoulder overuse injuries, hip/knee pain, and ankle/foot issues that can limit daily activities and work performance

For people who feel overwhelmed, busy, or unsure where to start, what’s the lowest-barrier way to begin moving more today?

Well, if you’re reading this on your phone or laptop: Look up, drop your shoulders and take a deep breath. Tilt your ear to your shoulder and hold for a few seconds and repeat on the other side.

Beyond simple stretching at home, everyone’s lifestyle and physical abilities are different, so I  recommend meeting with your local chiropractor to create a personalized treatment or movement plan.

How can movement habits change as we age—and what should people in their 20s, 40s, and 60s be thinking about differently?

We all start somewhere. But you have to start.

In your 20s, I know people are transitioning from student life to working so your free time and routines start changing. You might find that you have more flexibility in your schedule to participate in a variety of activities. Take advantage of that. Build your movement habits now!

As we enter our 30s and 40s, our bodies start going through different changes. You might start noticing that your body is moving differently. The stress of work, home, family, and aging loved ones builds up – I personally experienced this and know the stress can feel like it’s skyrocketing. During this chapter in life, you might need to be selfish with some of your time so you can go for a walk, stretch, and get your blood flowing. It’s not too late to build new movement habits.

In your 50s and 60s, people notice even more changes to how their bodies are moving. I don’t want people to think that they need to overhaul their entire lifestyle. This is a time to focus on what movements you can do to support the best health and wellbeing for your continued longevity and safety. The key message though is that it is never too late to start no matter where you are in your journey.

Chiropractors are positioned as accessible healthcare providers. How can they help Canadians move better before pain or injury sets in?

Chiropractors are primary care providers, experts in musculoskeletal health and you do not need a referral to see one. They are trained to support people’ through all stages in life, with a variety of modalities. Every patient is unique so your chiropractor can work with you to identify any issues or preventative actions to take to ensure you laying the foundation for long-term health and wellbeing.

If there’s one message you hope Canadians take away from this campaign, what do you want them to do differently tomorrow than they did today?

Daily movement is a low-cost, high-impact form of self-care. Small habits today have big impacts tomorrow. Call your chiropractor – we’re here to help you move like it matters.