How To Stay Active: Tips For Adding Movement To Our Day
We know we need to incorporate physical activity into our daily lives- but as we get older it can be quite the challenge. There are a myriad of barriers that can stop us from adding in that all important daily exercise as we age. I talked about some of those barriers here – Motivation For Movement– with some ways we can overcome those barriers. If you are finding that you are having difficulty getting in a formal exercise routine or if that just does not appeal to you- you are not alone! Just remember that it does not have to be all or nothing- and it does not have to be 30-60 minutes all at once for it to count! Keep reading for tips on how to stay active, plus some ideas to help you get started.
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Generally speaking, we should be getting 150 minutes of moderate intensity activity a week, with at least two days of strength training activity. As we get older we should be performing balance training as well. Here are the current guidelines again in case you have missed it: Exercise Guidelines (CDC)
Before we get started, let’s take a look at the 4 types of movement that we need. Then we can have an idea of the types of activities we should include. It is also important to start with a plan. Creating a (somewhat) structured plan can help us to ensure that physical activity becomes a regular part of our routine. Always consult with your healthcare provider before starting any exercise program and consult with an exercise professional if you are not sure how to get started.
As an aside, if you have a medical condition and have difficulty finding shoes that work for you, you may be interested in taking a look at ICS Shoes. They specialize in extra wide, comfort, orthopedic, and diabetic shoes. Here is a link to an example of a walking shoe: Women’s Xelero Genesis Sneaker Shoe
Then, keep reading for some tips and ideas on how we can add more movement to our day- and get all those daily recommended minutes. Now, there is something here for all ages. Not every tip may resonate with you- but it may give you some ideas of ways you can incorporate activity that may work for your lifestyle.
4 Types Of Movement That We Need
1. Aerobic Exercise
Think exercises/activity that get the heart pumping. There are so many options when it comes to aerobic exercise. Low-impact aerobic exercises, such as walking, swimming, or cycling are excellent for cardiovascular health without putting undue stress on the joints. The guideline is to aim for at least 150 minutes of moderate-intensity aerobic activity each week. But when we break that up, 20-30 minutes a day seems pretty doable. Find something you enjoy and incorporate it into your day.
2. Strength Training
Strength training helps maintain muscle mass, bone density, and overall function. There are many options here as well. We can get really fancy, but simple exercises using resistance bands, light weights, or body weight- think wall or chair push-ups, chair squats, standing heel raises- can be highly effective. We can aim for doing two to three strength training sessions per week, or we can add them in throughout the week. These types of exercises are so vital for helping us to maintain our independence as we age.
3. Balance Exercise
Incorporating balance exercises helps prevent falls and improves our overall mobility. We can add a few minutes of these types of activities each day. We can participate in formal activities such as yoga or tai chi. Or, we can add is some simple balance awareness throughout our day. Things such as standing (or seated) weight shifting, standing on one leg, or reaching outside our base of support fit this category as well. Take a look at this 7 Day Better Balance Challenge from Silver Sneakers if you are interested in learning more or want to get an idea of what balance exercises look like.
4. Flexibility Exercises
Incorporating flexibility and range of motion exercises can also help prevent falls, improve overall mobility, and help with all of our activities of daily living- plus they help us to just feel better overall. Stretching exercises can easily be added to our day- we can do them before we get out of bed in the morning, seated in a chair, or standing.
15 Tips To Add Movement To Our Day
Take a look at these 15 tips/ideas to help us to incorporate movement and activity into our daily lives. They may not all be relevant to your lifestyle, but they may give you some ideas to help you kick start a more active lifestyle.
1. Make Use of Everyday Activities
Physical activity doesn’t always mean structured exercise. Gardening, household chores, and doing errands are great ways to stay active. We can look for opportunities to move more throughout the day, such as taking the stairs instead of the elevator or parking further away from the store when doing errands. Simply walking more when the opportunity presents itself can be an easy way to add more movement to our day.
Remember there are a lot of activities that are multi-component- they incorporate more than one type of exercise! Functional tasks are great for these types of activities. As are leisure activities- such as dancing, bowling, and bird watching.
2. Socialize
Group classes or clubs such as walking clubs can be motivating and provide a social aspect to exercise. We can look for community center offerings, senior fitness classes, local gyms and the YMCA, community yoga events, or even charity walks in our area. Exercising with others can make the activity more enjoyable and help build a supportive network.
3. Use Technology
Technology- there is no end to this category. Fitness apps, online workout videos, and wearable fitness trackers can provide guidance, track progress, and add variety to our routine. Many apps offer tailored exercises for seniors and can be a great resource for staying active at home. Pedometers- or just your watch or phone- can help you track steps, minutes, or miles. You may be interested in this article: 8 Best Fitness Apps For Older Adults (Silver Sneakers)
I myself am not too much into tracking or using tech for this, I’m more of the pen and paper type. You can take a look at this free printable: Exercise Tracker
Or, my walking tracker on Etsy: Printable Walking Tracker
4. Set Realistic Goals
Setting achievable and realistic goals can help maintain our motivation. If we start with small manageable steps, we can gradually increase the intensity and duration of our activity. Then, if you want to, you can start a more formal routine of exercise. Regardless, we should celebrate our progress- no matter how small it may seem.
5. Listen to Your Body
As with any exercise or activity, it is important for us to to pay attention to how we feel. This goes for how we feel physically as well as mentally. If you experience pain, dizziness, or shortness of breath, stop the activity and consult with a healthcare professional. We can always adjust our routine as needed to accommodate any physical limitations. Prioritize activities and do those first in the day. You know your body best. If you will be doing something physically demanding-choose the right time of day for you.
6. Stay Hydrated and Eat Well
We need to mention that proper nutrition and hydration are key components of any successful exercise routine- and just for life in general. Be sure to be aware of drinking enough water. I know that as we get older, we may avoid this at it results in more trips to the bathroom- but if you develop a schedule that works for you, you can look at it as just adding in more physical activity!
7. Make Stretching A Daily Habit
We can take a few minutes every hour to stretch our bodies- it does not have to be formal. Simple stretches are easy to do no matter where we are. Add in some stretches before you stand up, while waiting for appointments, while standing at the sink. Over time, it will become a habit. We can do it before we get up in the morning or before we go to bed at night.
8. Be Prepared
We can perform simple exercises while we are seated. Think seated leg lifts, heel raises, or arm raises. If we have some ideas ready and available, we can easily fit some simple exercises in and make it a habit. If you like, have hand weights, cuffs, or bands readily available so you save time and don’t waste energy. This also can help us to not procrastinate if we have everything we need to just get started.
9. Walk (or just move) And Talk
If you regularly talk on the phone to family and friends, consider walking and talking. Or, you may be interested in considering a lower body ergometer to multi-task here. This is a super simple version : Ergometer. There are many options out there so if you are looking for one, be sure to consider what you will be using it for. You can also use it for the upper body and can stand or sit. Be mindful of the weight and ease of use if you will be placing it on the floor and then picking it up to place on a table.
10. Commercial Breaks
If you enjoy watching television during the day you may try adding in some quick exercises during TV commercial breaks. This gives you a no pressure kind of routine to follow. Have some exercise printables handy or just some go to exercises that you can do. Or take those commercial breaks as an opportunity to stand up a few times to help combat the effects of prolonged sitting.
11. Add Mindfulness
Simply adding some awareness to our day can help us to improve our balance, check in with our posture, and to deepen our breathing. Take a few deep breaths at regular intervals throughout the day. It will have a big impact on our overall health. It is a simple action that can have big improvements. If you are interested in more simple mindfulness activities, you can take a look at the 21 Day Mindfulness Challenge.
12. Play with Pets
If you have pets, spending time playing and walking with our pets is a great way to stay active. Walking, throwing a ball, or just general pet care activities can all be multi-component exercises! You can take a look at Pets And Seniors for some benefits of pet ownership and animal interactions on our health.
13. Active Hobbies
We can engage in hobbies that require movement, such as gardening, cooking, or playing a musical instrument. There really is no end to the options here. With hobbies, we can get physical activity and mental stimulation. You may be interested in these posts for some ideas:
Creative Hobbies And Healthy Aging
Healthy Aging Resources : To Help Us Get Moving
6 Fun Ways To Add Movement To Your Day
14.Volunteer
We can participate in community activities that require physical effort, like clean-up events, our local library, or serving as a museum guide- there are so many opportunities to look into if this may be of interest to you. Checking your local newspaper, library, search online, or your senior center can help you get started – just think about your interests and talents and then go from there.
15.Use A Timer For Activity Breaks
Or if we want a more formal way to exercise, we can set a timer to remind ourselves to stand up and move every hour. We can add in some exercises here- or just change position and walk a bit. You can also set a time for more formal exercise as well- such as a structured walking program or online videos.
These small changes can add up to make a significant difference in our overall activity level and health. Plus, engaging in more physical activity can help us improve our mood, sleep quality, and food choices. I hope that you found at least 1 or 2 ideas on how to stay active and add more movement to you day. Let me know in the comments below!
Want More Ideas On How To Stay Active?
Take a look at the Resources page for chair yoga poses and exercises that you can print out and do at home
Here are some suggestions for (mostly) short You Tube Videos that you can add to your day- for the beginner level:
10 Minute Indoor Walking Workout (yes2next)
7 Minute Beginner Balance Exercises For Seniors (More Life Health Seniors)
30 Minute Cardio Drumming- Drum Fit (Jenny McClendon)
5 Minute Mindfulness Breathing With Meditation (Take A Deep Breath)
10 Minute Beginner Full Body Stretch- seated and standing (Bob & Brad)
Take a look at The Peaceful Chair YouTube Channel for Chair Yoga Videos
I also invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest posts and videos
Finally, take a look at The Peaceful Chair Etsy Shop for health and wellness related printable pages and more.
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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