Every January, many of us start the year with the same optimistic promise: “This year, I’m going to exercise more!” In fact, almost half of all adults list getting in better shape as a top New Year’s resolution.
Then just a few weeks in, the enthusiasm fades and we’re back to lounging around on the sofa, scrolling through our smartphones while snacking on oversalted and oversugary treats.
But does it have to be this way?
Not at all! Exercise doesn’t have to be intense, tiring, or something you dread. With a little planning and choosing activities you actually enjoy, you can build your daily workouts into your everyday routine, making it far easier to maintain your health.
Staying Active Matters as We Age
Regular movement does so much for our bodies and minds. It helps keep bones strong, muscles working well, the heart healthy, and mood and energy levels steady. As we get older, small health issues can pop up more suddenly, so gentle, consistent activity becomes an important way to stay ahead of changes.
Before You Begin, Talk to Your Doc
Have a chat with your doctor to make sure your workout plan is safe and right for you, especially if you have arthritis, heart concerns, breathing issues, or balance problems. Your doctor can help you figure out:
- What kinds of activities are best for your health needs.
- How much activity you should aim for.
- Any activities you should avoid.
- How to start if you haven’t been active in a while.
Your doctor may also want to monitor your progress, and adjust your activity levels as needed.
6 Ways to Make Exercise Something You Want to Do
We tend to lose interest in working out when it becomes more of a chore, a burden instead of a fun way to spend part of our day. To keep your workouts something to look forward to:
- Choose activities you truly enjoy, and you’ll be more likely to stick with them. If you like going to the gym, go to the gym. If you prefer walking in an air-conditioned mall, go window-shopping! If you like dancing, dance!
- Build into your routine to make it just a normal thing you do every day. This way, it takes far less mental effort to keep going.
- Make it a social activity. Invite a friend or neighbor to join you for a walk. Find out if there’s a Tai Chi club at your local park. Some places of worship and libraries conduct nature walks or heritage/historical tours. See if there’s one you can join. If not, see if you can start one!
- Mix it up to keep things fresh. Repetition can make a workout feel old pretty quickly. Instead of doing the same thing every day, alternate between two or three different activities. Even taking a different path when you walk around your neighborhood can help.
- Set small, realistic goals. A big reason people give up is that they try to do too much, too fast, when tiny, manageable steps are more likely to lead to long-term success. Instead of resolving to walk 5 miles every day, start with 10 minutes. If climbing stairs is not a problem, go up and down a few songs’ worth of time. Do three balance moves before getting into bed. Smaller goals lead to early wins, and these build confidence.
- Make it fun by keeping your mind occupied. Invest in comfortable earphones or headphones and make a playlist of your favorite workout songs. Listen to podcasts to learn something new — this helps keep your mind sharp while keeping your body fit. Or watch your favorite TV show while catching up on chair exercises.
- Track your progress in terms of time spent working out, or miles covered, or reps completed. This leads to feelings of accomplishment.
Some Activities to Try
Here are some great workout options for anyone who prefers gentle exercise:
- Brisk Walking
Walking is the easiest, most accessible exercise for most people. Most experts recommend a brisk speed: fast enough that talking is easy, but singing is not. But you can set your pace to whatever is comfortable for you, because the real goal is to keep moving as much as you can. Adjust your speed and distance to match your energy levels. Stroll around your neighborhood, a local park, or shopping mall. Ask a friend along and have a catch-up session.
- Tai Chi
This traditional Chinese martial art combines mindfulness and deep breathing with slow, flowing movements to improve balance and flexibility, reduce stress, and may even help with sleep. Many community centers offer classes, and plenty of beginner-friendly videos exist online.
- Chair Exercises
These are ideal for people with mobility issues or problems with maintaining balance. You can strengthen your legs, arms, and core while remaining seated and with little strain. Movements include seated leg marches, arm raises, side bends, or light resistance band exercises.
- Light Stretching
Keeps joints moving and prevents stiffness. Improves flexibility and makes daily activities like bending, turning, or reaching easier. Grab the back of a chair or couch for support if needed.
- Water Aerobics
These low-impact workouts are great if you have arthritis. Even just walking in water can be highly effective. The water supports most of your weight while providing the resistance necessary to strengthen muscles. This resistance is proportional to speed of movement, so you can actually self-regulate the intensity of your workout. The constant, gentle pressure of water also aids in circulation and can help reduce swelling in affected joints.
- Gardening
Digging, planting, watering, and weeding all count as physical activity. Lifting, squatting, and reaching all add up to great movement. Plus, you get the joy of watching things grow!
- Dancing
Dance alone, with a partner, or in a class — all styles are beneficial. The music you choose almost automatically regulates intensity and effort as your body moves in time to the rhythm. Dancing is great for cardiovascular health, coordination, and improving your mood.
- Balance Exercises
Simple practices like standing on one foot, walking heel-to-toe, or using a stability ball can greatly improve balance and coordination, helping reduce the risk of falls. Here are 9 great balance exercises for you to try, including tandem stance, rock the boat, and torso twists.
What if You Miss a Day or Two?
It’s okay! Bad weather, chores piling up, illnesses, low energy, or just plain old life can get in the way. But missing a day or even several days is not a setback and it doesn’t erase your progress. Be kind to yourself on such days and when you’re ready, slip on your sneakers and start again.
Moving Forward, One Small Step at a Time
Exercise doesn’t have to be intense or intimidating. It can be simple, gentle, and even fun. By choosing activities you enjoy, starting slowly, and listening to your doctor’s advice, you can make movement a natural part of your life