Exercise And Seniors: Motivation for Movement
Why is it that even if we know that something is good for us, that it will benefit us in some important way, or even that it is necessary for our physical or mental health- it is still hard to find the motivation to do it? (or in some cases, not do it). Oftentimes we are ambivalent about it. We want to change but we have mixed feelings about that change.
If we have not worked out why we are resistant to change, it will be very hard to do so. Sometimes it is not easy to find our motivation for movement. You may recognize this in yourself or someone close to you. There can be a number of reasons for the resistance. Some reasons may be that:
- We do not find value in the change or we do not think that it is important
- We do not think that we can make this change work in our daily routine
- We do not have the confidence to make the change
- We do not think that we will have the needed support from people in our lives to make the change
- We are afraid that we will fail
This list is not exhaustive, but it may give you some things to think about. It’s certainly not easy, but all of those issues mentioned above have a solution if we are willing to work towards one. One of the biggest factors in making a change is- Does it have value to me? If something is not important to you, you are not very likely to do it. It can be a helpful exercise to ask yourself what you value in your life.
Take 3 deep breaths and then answer the question- What do I value most in my life? . The answers may help you move forward with making a needed health related change. For example, you may dislike exercise and don’t see much value in doing it. However, you may value your time with your grandchildren and want to be able to do a certain activity with them. That may just be what helps you conquer your ambivalence about exercise- and gives you the motivation you need. Keep reading for more tips for seniors and exercise motivation.
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6 Barriers: Exercise And Seniors
Well, when it comes to exercising and staying active there can be many factors at play. I came up with a few obstacles- and some things to think about to help change our mindset or overcome those obstacles.
1. We may not be aware of why we are doing a certain exercise or what the actual benefit may be
It doesn’t make sense to spend so much time doing something if you are not sure why you are doing it. Just like any “product”, it needs to solve a problem. Exercises should have a purpose.
We can also shift our attitude toward exercise. Instead of thinking “I need to strengthen the muscles in my legs”, we could say “I need to get my legs stronger so that I can climb the stairs to visit my family members”. If we have a goal-we can start to work towards that goal.
2. We may want to exercise, but we have health conditions that concern us
If this may be a reason that is holding you back from exercising and being active, the first step is to talk to your doctor. There are many options available to help with this, including a physical or occupational therapy referral to help with any mobility issues. A home exercise program will most certainly be a part of that and it takes into consideration any concerns that you may have. This can be a great way to help implement consistent exercise in your life.
3. We may think that we have to spend money on equipment or a gym membership to exercise effectively
The truth of the matter is that you can do effective and challenging exercises without any equipment at all. Walking, chair yoga, pilates, seated walking workouts, and wheelchair propulsion activities are a few types of exercises that do not need any more equipment than you already have.
As a matter of fact, functional exercises can be the easiest way to incorporate exercise into your day- think sit to stand exercises, seated chair push ups, wall push ups, breathing exercises, and supine bridges. Check out the Resources page for 5 simple exercises you can do from your chair with no equipment.
4. We may find it hard to follow along with an exercise program.
We all learn and follow instructions in different ways. Some people learn better visually and respond well to a program with written instructions and a picture of how to do an exercise. Some people respond better to auditory cues. Some people are kinesthetic learners and respond best to hands-on learning. We are most likely a combination of both, however one may be dominant.
Additionally, if you are hard of hearing it may be difficult to hear cues during an exercise class and this may be frustrating. Vision also has an impact on our ability to participate in an exercise program. If we can not see written instructions or an instructor in a class, that will most certainly impact our ability to participate fully. These are some things to think about when trying to find an exercise program that will work for you or someone you care for.
5. We don’t like to exercise alone.
There can be many benefits to exercising with others. You may be more motivated with a group. It may be part of your socialization. It may help you be more accountable. Going to a class with others can add a great deal of value to your life. It can be hard to get started and sometimes it is just easier to have someone tell you what to do.
However, just because you do not like to exercise alone doesn’t mean you want to take a class. There are some options to help overcome this issue as well. Check out Silver Sneakers or Renew Active (your medical insurance may cover this) for classes in your area. They also have at home classes included in the membership for a variety of types of exercises. You can find something that might interest you and follow along with someone in the comfort of your own home. As always, be sure to check with your doctor before starting any exercise program.
6. It takes too much time.
Many people enjoy an exercise program that has a start and a finish. They do the time or reps of each exercise and they like it that way. Some people prefer to go to a class because they know that they have scheduled it and they enjoy the socialization. Whatever your style may be, there is something for you.
Let’s say that you have decided that you want to incorporate some exercise into your day. You have identified a need for it and the purpose of doing it has value to you- it’s important to you. But, you have also identified that carving out 30 minutes at one time isn’t going to work for you. The good news is that the 30 minutes does not have to be done at once.
Research has found that health outcomes can be positively impacted by shorter bouts of exercise. As I mentioned before, the even better news is that you can add functional exercise to your day. These exercises can even become habits and you won’t even realize you are doing them! Keep reading for some simple tips for seniors and exercises right at home.
Seniors And Exercise: 5 Simple Functional Exercises to Add to Your Day
1. Heel and toe raises
If you are able to stand, try adding in some heel and toe raises when you are standing at your kitchen counter. Hold the counter for support and raise your heels off the floor. Repeat 10-20 times as able. Next, raise your toes up off the floor ( try not to rock back on your heels, this may be a small movement) Repeat 10-20 times as able. If you are unable to stand, you can complete this exercise seated at any time throughout the day.
2. Sit to Stand Exercise
If you are able to stand, try adding in a few extra the next time you get up from any surface. Stand up all the way and then sit back down. Try to complete this as smoothly as possible and with as little assistance of your arms as you can ( but don’t struggle). Try working up to 10-15 repetitions.
3. Deep Breathing
You have to do it anyway, so you might as well make it count. Try taking 3 deep abdominal breaths before you get out of bed in the morning and then again before you get into bed at night (or before any activity of your choice).
4. Posture awareness
Check in with your posture every time you stand up or sit down:
Standing- Ground down through both feet evenly and lengthen from the base of the spine to the top of the head. Think of hugging your lower ribs in towards the spine to engage the abdominal muscles. Maintain the shoulders away from the ears and broaden through the chest.
Seated- Place your feet evenly on the floor with the thighs parallel. Relax the shoulders away from the ears. Lengthen the spine and broaden the chest. Engage the core muscles (try doing a forced exhalation or quiet cough to notice what it feels like to engage those deep abdominal muscles). Try to sit without the support of the back of the chair for a few minutes. It may sound easy, but it actually takes a bit of work to sit unsupported with proper posture.
5. Seated Chair Push Ups
The next time you find that you have been sitting too long, try some push ups. Place your hands on the armrests of your chair and plant your feet firmly on the floor. Hinge forward at your hips, push down through your feet, and straighten your elbows as if you were going to stand up (knees stay bent and feet stay planted on the floor). Spine stays long. Bend your elbows to lower back down as smoothly as possible. If you are unable to lift your bottom off of the seat, pushing through the hands and feet and engaging your core is still very beneficial.
Here are a couple of examples of habit trackers if having things written down and tracked helps you stay motivated:
Hopefully you found something here that may have been helpful or at least gave you something to think about. Change can be hard and implementing more activity in your day can seem challenging. Finding our motivation is not always easy. The less we move, the harder it is to move. The harder it is to move, the less we want to move- and the harder it is to find motivation.
Fortunately, it does not have to be all or nothing. Consistency is really the key. Adding small amounts of exercise will have a compound effect. You can get started right now by simply taking 3 Deep Breaths! You may find this free printable Healthy Habits Bingo sheet a fun way to get started!
Need More Motivation?
Take a look at these simple bracelets you can customize on Etsy: Custom Word Bracelet
If you are new to chair yoga, check out Is Chair Yoga Right for You?
Take a look at the Chair Yoga Challenge or the One Week Chair Yoga Challenge if you are interested in adding some simple movement to your day.
Check out the Resources page for lots of printable chair yoga poses.
Everything starts with the breath- you may be interested in Breathing For Better Mobility.
Or, for a bit of a mental shift, you may enjoy the 21 Day Chair Mindfulness Challenge.
For a very gentle introduction to chair yoga, you may be interested in Building An Exercise Routine With Chair Yoga.
Visit The Peaceful Chair YouTube Channel for more videos.
Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts.
Namaste!
Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.
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