March On: Five Ways to Add More Movement Throughout Your Day
It’s no surprise that healthy eating and exercise lead to a reduced risk of developing cardiovascular disease, osteoporosis, type 2 diabetes, some cancers, and can even stave off dementia. In fact, one of the most beneficial actions a senior can take in order to improve their health is to participate in regular physical activity, according to the
Centers for Disease Control and Prevention. The CDC recommends 150 minutes of moderate-intensity aerobic activity every week, for healthy older adults. Unfortunately, most seniors do not come close to this goal. A study published by the American Journal of Epidemiology, found that sedentary seniors are older than their chronological age, by as much as eight years. Consistent exercise and physical activity not only decreases an older adult’s risk for developing a life-threatening disease, but also decreases the effects of the aging process. Want healthier, livelier skin and fewer wrinkles? Movement is the key. Add more movement throughout your day with the ideas below and go from a sedentary lifestyle to one that is more active. Of course, we recommend having a conversation with your doctor before you begin any new exercise regimen.
Walk Before You Shop
One easy way to get in a few extra steps, adding more movement throughout your day, is to walk the perimeter of the store before you begin your shopping. Consider parking further away from the store’s entrance too. If you’re shopping at a larger store, with multiple entrances, enter the entrance that’s the opposite side of the items you need to purchase, adding even more steps to your day. Many indoor malls offer walking clubs or encourage patrons to power walk the corridors. Explore your local mall and meet up with other fellow mall walkers.
Move with Your Routine
Find small ways to add movement to your usual routine as you get ready for the day. For example, exercise your calf muscles by rising onto the balls of your feet, hold for a second, and then return your feet flatly to the floor, all while you brush your teeth. You can also do this simple exercise while you wash the dishes or stand in line at the store. If you struggle with balance, exercise one leg at a time. You can even do this exercise while seated, so the next time you’re in the waiting room at the doctor’s office, squeeze a few in to add more movement throughout your day.
Start and End Your Day with Movement
Give yourself a jump start on moving more throughout the day by starting your day with movement. You don’t necessarily need to head to the gym or take a brisk walk around the block. Learn a few morning and evening yoga exercises that you can practice for five minutes at the beginning and end of your day. Stretching and deep breathing help the body energize in the morning, as well as calm the body in the evening. Yoga has been proven to help posture, improve sleep, and increase flexibility.
Wear a Fitness Tracker
Make use of technology and wear a fitness monitor to help you add more movement throughout your day. Many find that by wearing a pedometer or similar device they are more likely to move more throughout their day and meet their weekly fitness goals than if they didn’t wear a device. Today, there is a wide variety of options to choose from when it comes to wearable fitness technology. Some trackers even offer reminders to get up and move if you’ve been idle for too long. Find what works best for you and commit to wearing the device for at least five days a week.
Be Intentional
Lastly, be intentional about adding more movement throughout your day. Walk around the house when you’re talking on the phone to a friend, instead of sitting in one place. Stand up and do a few squats or march in place during commercial breaks. On pleasant days, walk around the block before sitting down to read a book. Be intentional about moving at least once each hour, even if that means you move from one chair to another chair. If you have limited mobility, check out a senior chair exercise DVD from the library and push play before you watch television. The act of being intentional about moving throughout the day can help many older adults achieve the CDC’s recommended amount of physical activity.
Are you looking to add more movement throughout your day, but need a little help to meet your goals? Look no further than Visiting Angels Southlake. One service we provide is walking assistance, which is a great way to add movement into your daily routine. Our compassionate caregivers can escort you, or your aging loved one, on a walk around your neighborhood or even as you run errands. We exist so that you can live independently and safely in the comfort of your own home. Give us a call today to set up a free consultation.