Greetings, dear readers! In this issue:

• Simple tips to get you moving

• Crushing the barriers

• Fancy footwork; we’re talking slippers

• Shake a leg and have a laugh

No judgement here… just some simple tips

There are days when it just feels good to take it easy instead of exercising. Or when life gets in the way and you simply don’t have the time. And then, for some of us, working out isn’t a habit. We’ve all been there.

And that’s all well and good, unless it’s a daily occurrence.

No worries, though. We’re not here to guilt-shame you into starting a regular routine.

Instead, we want to give you a few ideas on how to make it easier to move more. And you may even enjoy it. Even if exercise is a regular part of your life, some of these tips can be used on your rest days.

So, sit down, put your feet up, and keep reading. 

Rise and shine

Research shows it’s easier to make morning exercise a habit when energy levels are higher, than to work out later in the day.

An outdoor walk or stroll is a great place to start. It exposes you to natural light and fresh air, and can: 

• Lead to better sleep and a more positive mood

• Improve cardiovascular health

• Boost energy levels

• Reduce stress

• Enhance cognitive function

Break it up

Exercise is cumulative; everything you do adds up during the day. 

If you take three 10-minute walks each day, you’d get the same benefits as taking one 30-minute walk. And if you take those walks right after eating, your body will absorb nutrients faster and boost your metabolism.

Commit to five minutes

Start small. It’s better to stop when you’re wanting for more. Promise yourself to get at least five minutes of movement each day to begin. This tiny commitment does two big things:

• It's easier to talk yourself into something that only takes a few minutes 

• Once you start, you may find yourself going beyond five minutes

The goal is consistency, not breaking world records. 

Do something different

If you enjoy what you’re doing, there’s a much better chance you’ll stick to it. All movement counts, like:

• Trying a beginner yoga video

• Dancing alone at home to upbeat music

• Marching in place during TV commercials

• Taking a scenic walk while listening to a podcast

• Gardening, yard work, and other household chores

• Taking the stairs instead of an elevator

• Walking or biking when you’re on errands

• Parking further away when you do drive

• Playing with children or pets

Make it social

A little peer pressure and a lot of fun go a long way to help you stick to your commitment:

• Find an exercise buddy who counts on you to show up

• Join a beginner-friendly class in-person or online

• Share your goals and achievements with friends or on social media 

• Use apps that connect you with others pursuing similar goals

Track your progress

Compete with yourself! Tracking your activity lets you see your progress and motivates you to maintain or beat your personal best. 

Many watches already track your activity. If you prefer using your phone, you can download free apps like Strava. Just log in to track your activity (even running errands). Many other apps work just as well. Take a look at these options, designed for individuals who are exercise-adverse. 

If you prefer to track on paper, record:

• The number of days you moved, even a little bit

• How you felt before and after 

• Improvements in your energy level during the activity

• Activities you can do now that were challenging before

• Stress levels and sleep quality

Form a habit

Habits take time to stick! Research on the National Institutes of Health’s website found that health-related habits take between two and five months to form. This conclusion was reached after reviewing 20 studies involving 2,601 participants. This contradicts previous hypotheses about rapid habit formation.

Weight a minute

Weightlifting can be incredibly beneficial for older adults. Aside from helping to maintain and improve muscle mass and strength, it is essential for functional independence and overall well-being. And that’s just for starters. Other benefits include improved mental and cognitive health, metabolism, mobility, and balance.

Resistance bands can be as effective as weights, are easy to use, and inexpensive. You can even use these sitting or lying down.

Don’t have weights? Not a problem. There are many household items you can use instead, like cans and water bottles. Learn more

Crush those barriers

Even the most ardent exercisers have days when a workout is the last thing they want to do. Life happens, so don’t beat yourself up if you miss a day or two. 

Some of the most common obstacles to exercising have easy work-arounds:

I don't have time

• Break exercise into 5-10 minute segments throughout the day

• Mix exercise with other activities, like listening to podcasts or audiobooks while moving

• Schedule exercise like any other important appointment

I'm too tired

Physical activity often increases energy, not deplete it. 

On low-energy days, start with gentle movement. Try a short morning walk when energy levels are higher. 

I'm embarrassed about my fitness level

• Start at home, where no one is watching

• Remember that everyone begins somewhere

• Look for beginner-friendly environments, especially online

• Focus on your journey; don’t compare yourself to others

 Fancy footwork

When I first bought these mop slippers for my family’s Christmas stockings, I figured everyone thought I had really lost it. But now we enjoy using these to clean our floors and get some exercise at the same time. Try them out

• You can wear mop slippers on your bare feet or as shoe covers, whatever works best

• Use on dry floors, or to soak up excess water when wet mopping 

• Your floors will look great and so will you!

Shake a leg

What we know about exercise (and how we do it) has changed drastically over the years. Looking back, we’re glad it’s evolved! From vibrating belts that claimed to shake off fat to torturous-looking contraptions with coiled rollers, we’ve come a long way. Get a laugh

And speaking of laughter, Mayo Clinic says that “laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.” They say it also relieves stress.

Sounds like a workout to us!

What are you going to do for your five minutes of fitness?