Why Staying Active is Essential as We Age
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl, but whatever you do, you have to keep moving forward.” ―Martin Luther King Jr.
Aging is a natural part of life, but how we age is largely in our control. So, what’s one of the most powerful tools we have? Movement. It is that simple. GTHUAM. Come on texters! You can figure that one out.
Staying active isn’t just about looking good, although for us somewhat vain individuals it is a motivating factor! It’s about maintaining physical strength, mobility, and your independence. That “I’m falling, and I can’t get up” situation is real ya’ll.
Whether it’s walking, yoga, strength training, or dancing, movement plays a crucial role in not just your physical health, but your mental, and emotional well-being. If you don’t move now, you won’t be able to later. My friends and family hear me say this all the time. My granddaughter used to call me the drill sergeant behind my back. And that is perfectly fine with me. I will proudly own that title if it means that I am helping others. It’s true. I am constantly on those I love to get up and move. I’ve also said repeatedly, “selfcare is not selfish.” I have no desire to become a burden to anyone in the future and as selfish as it may sound, not really interested in taking one on!
Recently, I tried that test of trying to lower myself to a seating position on the floor and getting up without using my hands. It was a struggle, but I am proud to say I did it! It has been said that balance plays a role in longevity. I have noticed that even my balance isn’t what it was. I tried balancing on one leg which used to be easy, holding a weight no less! Not so much these days. #Goals!
As we age, unfortunately we lose muscle. As a result, we become weaker. Research suggests that activities like walking and easy strength-training moves improve strength even in very old, frail adults. Sorry. I have no desire to be “frail!”
It is never too late to get started. Please don’t use age as an excuse. Like Nike says, “Just do it!” You can start with bodyweight exercises and eventually you’ll be able to add some light hand weights. No one is suggesting you train to become a competitive body builder here! All things in moderation.
At this point, unless you’ve been living under a rock, I’m sure you’ve heard of the Blue Zones. If not, a gentleman by the name of Dan Buettner went on this expedition to uncover the secrets of longevity in what has become known as the Blue Zones. Blue Zones are geographic regions around the world where people seem to live significantly longer than average; often exceeding the age of 100! The following areas have been recognized as Blue Zones:
- Okinawa, Japan
- Sardinia, Italy
- Nicoya Peninsula, Costa Rica
- Icaria, Greece
- Loma Linda, California, USA
It is believed that certain lifestyle factors have contributed to their residents’ longevity. One of those factors? (Bet you guessed correctly!) REGULAR physical activity. Movement! And no, they don’t frequent Planet Fitness or have memberships to Lifetime Fitness. They have movement incorporated into their daily lives. Simply taking a walk or getting up frequently, which shouldn’t be hard considering the number of times you have to use the bathroom as you age! Household chores. Gardening. Taking the stairs when presented with that option. (And if you need to, please hold on to the railing!) There are of course, other factors associated with their longevity, but for now, let’s focus on one. MOVING YOUR ASS!
Exercise isn’t just about fitness. It’s about freedom. The freedom to move without pain, to carry groceries with ease, to travel, to play with grandchildren, to dance. Movement literally keeps us alive.
So, how will moving your ass benefit you, you ask? Well, you didn’t, but here goes!
1. Protects Bone and Joint Health
As women age, the risk of osteoporosis and joint-related issues increases. Regular weight-bearing exercises like walking, strength training, or yoga help maintain bone density and reduce the risk of fractures. Movement also keeps joints lubricated. And trust me, as women age, we need all the lubrication we can get. (Insert big eye emoji here!) But I will get to that in another post!
2. Supports Heart Health
Cardiovascular disease remains a leading cause of death among women, but movement can help combat that risk. Engaging in aerobic activities such as brisk walking, swimming, or cycling improves heart function, lowers blood pressure, and reduces the risk of heart disease.
3. Enhances Muscle Strength and Balance
Loss of muscle mass is common with age, leading to weakness and a higher risk of falls. Strength training and balance exercises such like Pilates or tai chi, help maintain muscle tone, improve coordination, and keep the body strong and stable.
4. Boosts Mood and Mental Health
Exercise isn’t just good for the body; I’m pretty sure I’d be in a looney bin if I didn’t exercise. It does wonders for your mood and mental health. Physical activity releases endorphins, the body’s natural “feel-good” hormones, helping to combat stress, anxiety, and depression. Studies show that movement can also reduce the risk of cognitive decline. (Keeping memory sharp as we age so you can remember what you went into the kitchen for? Or where you left your keys.)
5. Improves Flexibility and Mobility
Tight muscles and reduced range of motion can make everyday activities more challenging. Stretching and mobility exercises such as yoga or gentle stretching routines keep the body limber, improve posture, and reduce the risk of injuries.
6. Supports Metabolism and Weight Management
As metabolism slows with age, maintaining a healthy weight can become more difficult. Regular movement helps regulate metabolism, balance hormones that can go completely off the rails, improves digestion, and supports weight management, reducing the risk of obesity-related health conditions. a/k/a Pretty much everything!
7. Encourages Social Connection
Group fitness classes, walking clubs, or dance sessions offer more than just physical benefits. They provide social engagement, which is essential for emotional well-being. Staying active with friends or in a community helps prevent loneliness and builds a supportive network.
I could go on. Need more? Additional benefits also include better sleep, relieving tension, stress, and anxiety (and in the 2-5 we can ALL use a reduction in stress and anxiety as we watch our country crumble before our eyes!) Fun. Yes, it can be fun! We can all use a little of that! Lastly, the result can be a much-needed boost to your self-image.
Getting Started: Movement for Every Level
The key to staying active is finding something you enjoy and making it a consistent part of your routine. Here are some ideas:
Beginner: Daily walks, stretching, chair yoga, dancing in the living room!
Intermediate: Strength training, swimming, Pilates, hiking (beginner!)
Advanced: Running, HIIT (high intensity interval training) workouts, dance classes
Movement is a lifelong gift we can give ourselves. No matter your age or fitness level, it’s never too late to start. By incorporating regular physical activity into your routine, you’re investing in a healthier, stronger, and more vibrant future. And please remember, even a low-intensity strength and walking program can offer substantial benefits. So, find something you enjoy (or something you will stick with and learn to enjoy!) and get moving!
MOVEMENT OR LOSE IT!
What’s your favorite way to stay active? Let us know in the comments!
https://pmc.ncbi.nlm.nih.gov/articles/PMC6304477
https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
https://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time
https://www.npr.org/2024/12/09/nx-s1-5189471/what-science-tells-us-about-aging-and-exercise
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-aging-person
https://www.ncbi.nlm.nih.gov/books/NBK298903