Categories / Functional & athletic
MovNat (Natural Movement)
Crawling, climbing, jumping and carrying outdoors.
How to start
Practise crawling, balancing, jumping, lifting and carrying in natural places, starting with low, easy versions.
How to progress
Add challenge and variety.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It combines strength, balance and movement skills.
Take care: Avoid heights and uneven ground at first. Progress slowly.
Sources
12-week starter plan
Two or three outdoor sessions.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 5 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Move in varied ways.
- Start low and slow.
- Practise outdoors.
Common mistakes
- Climbing too high.
- Skipping warm-up.
- Rushing.
Kit and cost
Free Approximate UK prices.
- Grippy shoes or bare feet
- Outdoor space
- Comfortable clothes
Frequently asked questions
Is it a workout?
It is moderate with movement variety.
Do I need a class?
A class helps.
Is it good for kids?
It suits many ages.
Good for: Skill Strength
Compare with similar options
| MovNat (Natural Movement) | Functional Fitness | Animal Flow | Trampolining | |
|---|---|---|---|---|
| Typical session | 60 min × 2/wk | 45 min × 3/wk | 30 min × 3/wk | 45 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Moderate cost |
| Equipment | No equipment | Basic kit | No equipment | Specialist kit |
| Impact | Medium impact | Low impact | Low impact | Medium impact |
| Fitness needed | Some fitness | Any level | Some fitness | Some fitness |
| Evidence | limited | moderate | limited | limited |