Creating the Habit of Movement: An Easy Strategy for 50+
As we age, it’s easy to let our bodies become less mobile. The comfort of a warm chair, a cup of coffee, and the latest movie can easily win out over being active. But the truth is: it’s never too early to start moving.
At 62 years of age, I can assure you that it’s not easier as you get older, but it’s still possible—and necessary—to be active. At 50, 60, or older, it’s crucial that you keep moving. We’re battling against the tide of aging, but we can make small changes that will yield great results.
Here’s how to start:
1. Start Small, But Start
Consistency, not intensity, is the key to lasting fitness success. It’s not a question of trying to do everything at one time. When you’re first starting out, or coming back after a period of time away, start slowly with simple exercises. You don’t have to do 100 push-ups, or run 5 miles. Start with 10 push-ups, 10-minute walks, or squats. Gradually increase.
2. Find Your Consistent Time
Habit is your friend. Pick a time of your day that you enjoy and apply it regularly. Maybe it’s right after breakfast, lunch, or in the evening. If you commit to a time daily, there is a good chance you will make it a habit.
3. It’s About a Healthy Lifestyle
Exercise is not weight loss or dumbbell heaving. It’s about living healthily—moving, being flexible, having cardiovascular and respiratory conditioning. We all want to be able to fight, run, or defend ourselves in any situation, so fitness is a key to independence.
4. Consistency Over Perfection
Sometimes we sabotage ourselves by aiming too high too quickly. We promise too much and are disappointed when we can’t deliver. The secret is to keep it simple and sustainable. You don’t have to be perfect. Just show up and keep going, even for 10 minutes a day. It all adds up.
5. The Power of Small Habits
A little bit a day counts. Whether it’s stretching, walking, or strength training, every movement you take is progress. And over time, those small habits will compound, leading to greater, more sustainable gains.
Conclusion:
So, what is one thing you can do today to start? Think about one small thing that you can incorporate into your day. Maybe it’s a 10-minute walk, some push-ups, or a short bike ride. Look at your week and figure out the time when you can incorporate movement into your routine. The key is to make it a habit, and the more consistently you do it, the better you’ll be in the long term.
Remember, it’s about progress, not perfection. Get out there and start moving!
