How to add movement into your daily life
Staying active isn’t just about keeping up with the grandkids (though that’s a pretty good motivator!). For older Australians, physical activity can be a game-changer.
Incorporating even small amounts of movement into your daily routine can produce amazing benefits for your physical and mental health, and help you to maintain your independence.
The official recommendation is 30 minutes of exercise a day – but if that’s too hard, start with 5 to 10 minutes of gentle movement. Just try to break up long periods of sitting whenever possible.
And remember to always consult your healthcare provider before starting a new exercise program, especially if you have ongoing health conditions or limited mobility.
OK, let’s dive into why daily movement is a must and how to build it into your lifestyle.
First, let’s bust some exercise myths
Are any of these excuses holding you back from being more active?
Why daily movement is so important
Think of movement as a secret weapon. It helps keep you strong, boosts your mood and can even sharpen your memory.
Staying active supports balance, making everyday tasks like climbing stairs or reaching for the top shelf easier and safer.
It’s about maintaining the freedom to enjoy the things you love – whether that’s gardening, playing with the grandkids or simply getting out and about.
The best part? You don’t have to turn into a fitness fanatic to feel the benefits. Even a slight increase in activity each day can reap incredible rewards.
Did you know? Exercise improves strength, balance and coordination, lowering your risk of falls by up to 30%.
Finding joy in movement
Movement doesn’t have to be complicated or boring. In fact, it’s better when it’s something you enjoy. Here are some simple and fun ways to stay active:
- Walk with purpose: Take a stroll to the park, the shops or just around the block. Walking is one of the easiest ways to keep your body moving.
- Stretch it out: Gentle stretching can do wonders for flexibility and help reduce general aches and pains.
- Dance it off: Put on your favourite music and have a little boogie – solo or with friends.
- Keep it basic: Gardening, tidying up the house and even washing the car all count towards your daily physical activity.
Fun fact: Studies show that exercise can improve your sleep quality by reducing the time it takes to fall asleep and decreasing the time you lie awake during the night.
Making movement stick
Starting is one thing – keeping it up is another. The secret? Make it fun, easy and part of your routine. Here’s how:
- Pair it with a habit you already have: Stretch while you watch the morning news or take a short walk after lunch.
- Start small: Don’t feel pressured to do too much at once. A little bit of movement each day adds up over time.
- Find a buddy: Everything’s more fun with a friend. Invite a neighbour for a walk or join a community group for activities.
- Celebrate your progress: Whether it’s walking a bit further or feeling more energetic, give yourself credit for showing up.
Quick tip: Starting small might be a few knee lifts when you’re watching TV or some heel raises while waiting for the kettle to boil. As you feel stronger, you can build on your routine.
Getting started
Don’t stress about complicated fitness routines. The goal is to stay connected to the things you enjoy, and movement can help make that possible.
So, what’s your next move? A walk? A stretch? Or maybe a little living room dance party?
Just remember to start out slowly and increase your activity over time. And don’t make it too hard for yourself – even 10 minutes makes a difference!
Depending on your Home Care Package level, you may be eligible for allied health services (e.g. physiotherapy, podiatry) that can help determine the best activity for you. Talk to your service provider about what’s possible.
We’re here to help!
Our expert Care Advisers can match you with the home care provider that best suits your needs. Whether you need help staying active or assistance around the house, we’ll get you sorted!
