As we take a closer took at the three key inputs to having long, healthy and happy senior years (exercise, diet and relationships), let's start with exercise. But before we do, let's rename it. "Exercise" just raises negative feelings for too many people, especially older ones who may have physical limitations or dread the idea of the gym. Instead, we'll call it "activity". Much less unpleasant, right?
Activity isn’t about climbing mountains or training for the senior marathon; it’s about showing up for your body in everyday ways. Try to think of regular activity as a friendly nudge, not a finish line. For seniors, and anyone who hopes to become one someday, “exercise” can be as simple as the moments you already have in your day. If the word workout makes your shoulders tense, take a breath—this is not that.
Here’s what “regular” looks like in real life: a short walk after breakfast, a few sit-to-stands from a sturdy chair while the TV is on, heel raises at the kitchen counter while the kettle hums. Light resistance shows up in ordinary objects—water bottles, canned goods, a tote of books. Balance can be practiced holding the back of a chair, eyes on a steady point. Shoes you trust, a clear path, and a pace that lets you chat are simple guardrails. If movement is new or you’ve got questions about what’s right for you, check in with a professional who knows your particular history.
Consistency tends to feel kinder than intensity. Pair movement with habits you already have: after brushing your teeth, before lunch, during your favorite show’s commercials. Go ahead and keep it playful—set a timer for a few minutes, put on a song, or call a friend and stroll while you catch up. Write it down somewhere you’ll see it, and give yourself credit for every little “done.” (One of those calendars that seem to show up at this time of the year is perfect.) If spandex is involved, it’s optional and probably more for dramatic effect than any practical reason.
I like to think in terms of four gentle pillars: strength, balance, mobility, and easy-cardio. Strength can be chair squats or wall push-ups you can do at your own pace. (Remember, it's not a competition.) Balance might be heel-to-toe walking along the counter, one hand resting there as a spotter. Mobility is the feel-good stuff—neck turns, shoulder rolls, ankle circles. Easy-cardio is anything that gets you moving smoothly: an unhurried walk, light dancing in the kitchen (or with a friend!), even tending plants.
Start Small. Stay Gentle. Keep Showing Up. Regular activity isn’t a contest; it’s a conversation with your body, one you get to keep having. You can even combine it with building relationships if a program like Silver Sneakers appeals to you. (I love to check two boxes with one activity!)
Activity is like most anything else, starting is the hardest part. It gets easier and easier the more you do it and you will soon begin to feel the many benefits of being more active. As it becomes part of your routines and habits, you may even find yourself feeling bad when you miss doing it. (Seriously. Ask my dog how he feels about missing one of his walks.)
So step one in aging well and making your senior years active and happy is to get moving. Next time I will share some ideas and resources for getting started.
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