A Harvard University report put says that just moving makes you healthy. I partly agree with what the report says.
My take on it is moving correctly and efficiently is what make you healthy, physically perform at a higher level and reduce the risk of injury.
The 7 movement patterns that you will learn will be the ones that help you move efficiently and effortlessly.
It doesn't matter if you are performing a weight bearing exercise with free weights, dynamic exercises with kettle bells or body weight exercises, the movement patterns are the same.
The seven movement patterns are:
Movement Exercise Exmaple
Hip Hinge Two Handed Kettlebell Swing
Squat Barbell Squat
Lunge Kettlebell Reverse Lunge
The Push Push Up
The Pull Dumbbell Row
The Carry Suitcase Carry
Silk Reeling Chen Style Tai Chi Exercise