Motion Is Lotion

Keeping our bodies flexible and mobile are important qualities to have. Consistent training, adequate recovery, proper nutrition and hydration and quality sleep are all very important. What else can we do to keep our bodies feeling good?

We need to move more. Our bodies crave it. Motion is lotion, is one of my favorite quotes that a mentor of mine used to say. Regular movement keeps us loose and allows for our joints to feel better and more mobile. You’ve been sitting at your desk all day? Take a walk. Get up and move around. I’m sure you’ve felt it after your commute or a long drive. It’s important to counteract our stillness with some light walking and stretching.

The warm ups at First Capital Gym are designed to the major movement areas of the body loosened up prior to the workouts. These areas are the:


Thoracic Spine (upper-middle part of the back)



We encourage our members to do these same things at home if they’re feeling tight. Doing something as simple as taking a small walk and doing some light stretching and movement can go a long way. Take the 10-15 minutes to stay loose and it can really help you feel better overall. Exercises that are easy to accomplish without equipment include:

Bodyweight Squats

Moving your head up and down, left and right

Shoulders rolls back and forth

Ankle Circles

Reaching overhead and out to the sides

Light walking

The best part is that it isn’t meant to be a workout. It’s meant to keep the body in motion. Once again, MOVE! Take the extra time on movements you feel need extra work on. It’s never too late to start. Put it in your daily routine to start moving more. Set reminders on your phone to get up and move around. It can be done! A body in motion stays in motion.

Getting Healthier & In Shape Doesn’t Have To Be Difficult Or Intimidating Our 6 Week Personal Training Experience has helped hundreds of people live healthier lives, get fitter, and more confident!

First Capital Gym is York County’s only fitness over 40 specialists.  We are a results based gym located in East York, PA that offers Personal Training, Small Group Training, Nutrition, Customized Fitness Programming, and Sports Performance Training.

Michael Allen

Author Bio

Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.