What if you ditched the fitness trackers, vision boards and personal bests and focused on how moving your body feels instead?

Exercise physiologist David Creel, PhD, explains what somatic movement is and how applying somatic principles to your workout benefits your mind and body.

What are somatic exercises?

Somatic movement is a mindfulness method you can apply to physical activity. A somatic workout doesn’t focus on form, goals or competition. It revolves around how your body feels. Somatic movement and stretching are about being present in the moment, listening to your body and practicing focused, intentional movements.

Types of somatic workouts, stretching and movement

Dr. Creel says that some types of exercise have somatic methods built into them, such as:

• Yoga. Yoga is a practice with Hindu, Jain and Buddhist origins. It aims to bring the body and mind into unity. Western, secular yoga practices may or may not be somatic.
• Dance. Dance classes tend to focus on form and choreography. But “dancing like nobody’s watching” can be somatic.
• Aikido. Like many martial arts, Aikido is a discipline that requires body awareness, body control and mindful presence. Meditation and breathwork are also part of Aikido.
• Tai chi. Tai chi has been used in traditional Chinese medicine (TCM) for centuries. The goal (flowing from one movement to the next) can be harder than it looks.
• Qigong. Like tai chi, qigong is rooted in TCM. The slow, mindful flow from pose to pose — and careful breathing patterns — keep you grounded in the moment.
• Pilates. Whether Pilates is somatic depends on the approach. Somatic Pilates focuses on body awareness and experience. Traditional Pilates is more goal-oriented.

Those are some of the most common somatic exercises and stretches. But almost any movement can be somatic. Dr. Creel, for example, made his morning bike ride to work somatic. Instead of thinking about how fast he was going or how to push himself further, he looked inward.

“I thought about how my legs felt as they moved,” he shares. “I focused on how my feet were grounded on the pedals and energy seemed to flow to them. I noticed my quads contracting as I pushed the pedals down and how my hamstrings felt pulling them back up. And I paid attention to my breathing.”

Benefits of somatic workouts

There’s very little research on the health benefits of somatic exercises. The research that does exist has a narrow focus, looking only at specific types or schools of somatic movement.

Thankfully, there’s lots of research on the benefits of physical activity for everything from your heart health to your memory. Ditto for mindfulness and the many exercises we’ve mentioned here.

Dr. Creel explains seven potential benefits of somatic movement.

1. Improves balance, strength and flexibility

Like any other fitness practice, somatic exercise can improve your physical health. They may:

• Lengthen and strengthen muscles
• Improve posture
• Promote flexibility and joint mobility
• Ease chronic pain

2. Enhances body awareness

Somatic movement and stretching support proprioception, an understanding of where your body is — and how it moves — in space. It’s crucial for balance and coordination. It can also dim as we get older. Practicing somatic movement may help you stay agile and active longer.

3. Relieves stress

Exercise is a mood booster. It releases happy hormones like serotonin, dopamine and endorphins. At the same time, it reduces the level of stress hormones in your body. The result is a clearer, sharper mind and a boosted mood.

And getting out of the house to exercise with other people? That can be great for your mental health, too.

4. Supports healing from trauma

Trauma can make you feel uncomfortable in (or disassociated from) your body. Somatic movement techniques like yoga can be a gentle way to reconnect.

Dr. Creel recommends working with a trauma-informed instructor alongside a therapist who specializes in trauma. Together, these interventions may help you process any feelings that surface while also respecting your boundaries.

5. Enhances mindfulness

According to Dr. Creel, if you learn how to move mindfully, you can practice mindfulness in other areas of life, too. For example:

• Mindful eating can help you create a healthier relationship with food and your body image.
• Practicing mindfulness in relationships can strengthen your connection with your partner and make you a better listener.
• Mindfulness can help you understand your spending habits without judgment or shame. This insight can help you be more aware of (and thoughtful about) your finances.

6. Grows with you

Whether you’re 4, 47 or 104, there’s a somatic exercise out there for you. And your current fitness level is a great place to start. Just check with your provider beforehand. And if you’re feeling a little extra creaky or something hurts, stop or adjust your workout as needed.

You don’t have to be great at the exercises you do. You just have to have fun.

“If you focus on how unfit you are, you’re setting yourself up to be discouraged and unhappy,” Dr. Creel warns. “Somatic movement is about taking some of that pressure away.”

7. Offers spiritual connection

Dr. Creel says somatic movement encourages exploration, reflection and acceptance. That can translate into a deep sense of spiritual connection. Your practice doesn’t have to involve a spiritual component. But the potential is there, if you want it.

Final thoughts

Anybody can apply somatic methods to their fitness routine. But some have used its principles to develop specific somatic workout methods, schools and styles. If you’re looking for a somatic exercise instructor, Dr. Creel suggests choosing someone who has specialized training in somatic movement along with:

1. Holding a certification through the American College of Sports Medicine (ACSM) or the American Council of Exercise (ACE)
2. Experience working with people with your medical history and needs

It’s important to find the right fit, so walk away if you aren’t comfortable with a studio, class or instructor. The beauty of somatic movement is that you can always do it yourself. You just have to (literally) put your mind to it.

We all know that exercise is important for overall health, but should our workout routine change as we get older?

TODAY.com previously spoke with Dr. Eric Topol, a top cardiologist and longevity researcher, about his science-backed strategies to age healthier from his book “Super Agers: An Evidence-Based Approach to Longevity.”

Regular exercise is one of the most effective tools to promote healthy aging and prevent age-related diseases like heart disease and cancer, Topol said.

One type of exercise in particular may help slow down how fast our bodies age and keep us feeling fit and strong.

Cardiologist tip of the day: Strength train at least 3 times a week

As a cardiologist, Topol says he was always a fan of aerobic exercise. Over the decades, he focused on heart rate-boosting activities like running and cycling, while skipping strength and resistance training. “That was a mistake,” Topol explained.

After researching the benefits of strength training for healthy aging, Topol changed his approach to working out and added this type of exercise to his workout routine.

“If I’m going to be old, I’d rather be strong and old,” Topol quipped.

Topol, now 70, does at least one hour of resistance and strength training three times a week, or 30 minutes of training, four to five times a week. “I’m more fit and stronger than I can ever remember, just by doing that for over a year now,” Topol says.

Why it matters

As we age, we start to lose muscle mass and strength, with the most significant declines happening after the age of 50, according to Topol.

Regular strength training can help maintain muscle mass and improve bone density, all while promoting mobility and balance, which reduces the risk of falls (the leading cause of injury among adults over 65.)

A 2022 systematic review found that resistance training was linked with a lower risk of death from all causes.

Despite the wealth of evidence of the benefits of strength training, only one in four adults in the U.S. report meeting the Physical Activity Guidelines for Americans, which recommends muscle-strengthening activity at least two times per week.

How to get started

If you don’t already have a strength training routine, don’t sweat it. “It’s never too late,” added Topol.

Beginners can start with bodyweight exercises, which require no equipment or gym membership. These include squats, lunges, push-ups, sit-ups, squats, and lunges, wall-sits, and planks, explained Topol.

Once you’re comfortable, add in light weights, starting with 5-pound dumbbells. Try to find a full-body routine that works the major muscles in the upper body, lower body, and core.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

Up your protein. Add collagen. Walk 10,000 steps. Get more sleep. The list of tips for living longer is endless, and much of the advice comes from people with more social media followers than qualifications.

At Tom’s Guide, the fitness team works hard to cut through the noise. In our latest search for evidence-backed insights, we found a fascinating study that suggests strength training could be a key piece of the longevity puzzle.