Move More: The Key to a Healthier Happier You After 50

You’re busy—juggling work, family commitments, daily chores, and now the added pressures of the holiday season, weddings, and unexpected events. Life can feel overwhelming, right? I hear you! Time is our most precious resource, and if we don’t prioritize moving our bodies, we risk losing energy and, ultimately, quality time with our loved ones.

In this blog, we’ll explore why staying active is essential for both your mental and physical health, and I’ll share effective ways to incorporate movement into your daily life—even amidst the chaos.

Why We Need to Keep Moving

You’ve probably heard the phrases "movement is medicine" or "motion is lotion." I can’t tell you how many times a client has walked into our session feeling stressed, tense, or achy, and after just a little movement—whether it’s MELT, lifting weights, or a few Pilates moves—they leave feeling rejuvenated and grateful. 

When we move, we ignite circulation, relieve tension, and release those “happy hormones” that elevate our mood. So, the next time you’re feeling sluggish or anxious, try this: step outside for a brisk walk, lift some weights, or dance to your favorite music for just 10 minutes. Pay attention to how your mood shifts and how much more energized you feel!

Long-Term Benefits of Movement

Now, imagine committing to daily movement. Picture yourself walking for 30 minutes each day, lifting weights twice a week, and incorporating a HIIT workout once or twice a week. Fast forward a few years, and you feel younger, more energetic, and more positive than ever! 

By staying active, you’re healing your body and transforming your cells, brain, and muscles. You’ll burn calories more efficiently, enjoy less joint pain, and boost your immune system. This is the power of consistent movement!

What To Do for the Most Benefit

Time is valuable, so let’s focus on effective strategies to help you achieve your goals:

1. Schedule It: Make movement a priority by putting it on your calendar. If it’s not scheduled, it’s easy to let it slip away.
2. Keep It Simple: Choose straightforward activities that fit into your life. Complicated plans often lead to frustration and abandonment.
3. Take Action: Remember, “Excuses disappear the minute you take action.” Don’t wait for the perfect moment—start now!

Strength Training

Strength training is vital for maintaining muscle mass and overall health. Here’s a simple starter routine:

Pushing Move: Try a Counter Push-Up or Chest Press.

Pulling Move: Go for a One Arm Row or Lat Pull Down.

Lower Body Moves: Include a Hip Bridge, Squat, Step Up, or Deadlift.

Rotational Move: Incorporate exercises for rotation, flexion, and extension.

If you’re new to lifting, start with two or three sets of 10-15 repetitions. If you’ve been lifting for a while, it’s time to increase your weights to challenge yourself to fatigue at 8-10 repetitions. Aim for two sessions a week, taking just 20-30 minutes each time.

Cardiovascular Exercise

If you’re just starting, aim for 30 minutes of cardio four to five days a week. Keep it simple: walking, swimming, cycling, or even dance classes are great options. Once you feel comfortable, check out my blog post, "Revitalize Your Health: The Essential Cardio Guide for Women Over 50," for more advanced tips on Zone 2 Training and High-Intensity Interval Training (HIIT).

Daily Movement Is Key

Even with regular strength training and cardio, it’s essential to keep moving throughout the day. Here’s why:

1. Boosts Metabolism: Frequent movement keeps your metabolism active, helping with weight management.
2. Promotes Joint Health: Regular activity improves flexibility and reduces stiffness, keeping you mobile and injury-free.
3. Enhances Recovery: Light movement aids recovery and reduces soreness after workouts.
4. Improves Circulation: Staying active enhances blood flow, supporting cardiovascular health.
5. Boosts Mental Well-Being: Movement releases endorphins, improving mood and reducing anxiety.
6. Sustains Energy Levels: Regular activity combats fatigue, making daily tasks easier.
7. Supports Functional Fitness: Everyday movements help maintain independence as you age.
8. Encourages Social Interaction: Group activities foster connections, benefiting emotional health.

Incorporating more movement into your daily routine, alongside structured workouts, creates a comprehensive approach to health that supports both physical and mental well-being as you age.

Take Action Today!

If you’re ready to transform your health and embrace a vibrant life, start today! Sign up for my weekly newsletter for tips, motivation, and the latest updates. When you sign up, I'll send you my Pantry Audit as a thank you! Remember, every step counts—let’s make movement a joyful part of your journey!