No matter how slow you go, get moving!

What to Know About Exercise and Physical Activity

There’s a slight difference between just being “active” and “exercising.” If the word “exercise” sounds a bit like too much work, that’s okay. Exercising and doing physical activity are not exactly the same.

Exercise is planned, like chair yoga, balance exercises, or light weightlifting. You’re doing it on purpose to get fit. Older adults can achieve physical fitness through an exercise routine.

Physical activity is any movement — walking to the mailbox, light cleaning, or gardening. It all counts and can make a difference in how you feel and move each day.

Both help you build strength, improve mobility, and reduce your risk of falls. Bottom line? Moving your body doesn’t have to be intense to be helpful. Even five minutes of additional activity a day can improve your mood and overall health.

For Your Body:

• Your muscles and bones get stronger. Muscle strengthening is a health benefit that affects your entire being.
• You’ll have better endurance and get tired less often.
• You’ll have an easier time managing your weight.
• You move more easily, which can help lower your risk for falls. Moving is easier when done regularly.

For Your Mind:

• You feel a greater sense of happiness and calm. The connection between your mind and body strengthens and your mood lightens.
• It helps you think more clearly and focus better.
• It can lower your chances of feeling down or worried. Physical activity positively affects your mental health.
• It helps you manage everyday stress, sadness, and worries more effectively.

For Your Health:

• It lowers your risk of heart problems and Type 2 diabetes.
• It can help lower bad fats in your blood and your blood pressure.
• It can help alleviate joint swelling and pain associated with conditions like arthritis.
• It helps protect you from many long-term health issues.

Set Simple, Flexible Fitness Goals

Regardless of your fitness level, there are multiple things you can do to add some form of physical activity to your day. Some activities you are probably already doing. The key is to make it a regular habit by sitting less and moving more.

Saying “I’ll be very active this year” can be overwhelming. When first starting, set short-term goals, for example – stretching. Even just 5 minutes a day can make a big difference. When you’re comfortable with that goal, add another, or increase the duration – maybe walking 10 minutes every day. Most importantly, listen to your body. Make modifications if something feels too strenuous. And try not to get discouraged. Prepare for setbacks, recharge and continue with your plan.

Even a Little Bit Helps

Just a few minutes of extra activity each day can make you feel better and boost your overall health. Varying your movements can help keep you motivated and looking forward to doing new things.

Talk to Your Doctor First

Because everyone’s health needs and limitations are different, make sure to talk to your doctor before starting any new activity or exercise program. Some medicines can also affect what activities are safe for you. That’s why it’s essential to consult your doctor before starting any new activities.

When you talk to your doctor, you might ask:

• Do I need to perform any special checks before starting new activities?
• What activities are safe for me?
• Are there any activities I should avoid?
• How often should I be active, and for how long?
• Should I change any of my medicines because of this?

At-Home Movement Ideas for Older Adults

To set yourself up for success, start with the basics. Think about what you could do today to add more physical activity to your routine. As you progress, add more of them to increase your physical activity levels. The simple act of walking can be the start of a healthy regimen for older adults who need to decrease the risk of falling and sustaining an injury.

Try some of these ideas at home.

• Walk around your house a few times a day.
• Set a timer to remind yourself to get up and move every hour.
• When folding clothes, put items away one by one.
• Carry grocery bags into your home one at a time.

Spend some time outside.

• Take a leisurely walk outside or ask a friend to go for a walk.
• Spend time working in the garden.
• Take a break in your day to step outside and take a few deep breaths.

Write down a simple goal or two.

Writing things down is a great way to help you stick to your plan. Think about how active you are now, and how active you’d like to be. Remember, “activity” doesn’t just mean moving your body; it can mean keeping your mind busy, too.

• Go for a 10-minute walk.
• Do a crossword puzzle.
• Play with my grandkids in the backyard.

Reward yourself for being more active.

Rewarding yourself for your efforts when you reach a goal is very important. You might decide to walk for ten minutes and then enjoy a cup of tea, or stretch for a few minutes before watching a favorite TV show. Whatever you choose, remember to be kind to yourself. If you need a break or if your plan takes longer than you thought, give yourself a break. Be patient with yourself – you’ll get there.

More Good Things to Know

• Move More, Sit Less: Try to break up long periods of sitting. Even just standing up and stretching for the time it takes to view a commercial during a TV program can get you moving.
• Balance and Strength Are Key: For older adults, activities that improve their balance and strengthen their muscles are especially important. Balance helps you stay stable and makes everyday tasks easier and safer.
• Listen to Your Body: If you experience any new or sharp pain, dizziness, or chest discomfort while being active, stop immediately and consult your doctor. It’s essential to be safe.
• Drink Water and Choose Nutritious Food: Remember to drink plenty of water, especially when you’re moving around. Eating healthy foods also gives your body the fuel it needs to be active and recover.
• Sleep Helps Too: Getting enough good sleep gives you the energy for your activities and helps your body rest and prepare for the next day.
• Buddy Up: Being active with a friend or in a group can make it more fun and help you stay motivated to work toward your goals.

Final thoughts for you to take away…

Imagine waking up in the morning without pain, feeling better than you did the night before. Incorporating physical activity into your daily routine can increase your movement and improve your stamina. Remember that even a few minutes of activity counts, and it’s okay to start small and always be flexible. Consult your healthcare provider before beginning any new activity to ensure it is safe for you. Be kind to yourself and celebrate small wins. This can help you build a more active lifestyle. And if you’re already active, great! Keep it up. If not, remember, any form of activity is better than no activity at all.