As spring arrives, it brings sunshine, fresh air, and the perfect opportunity to get moving. For many older adults, the idea of staying active can feel overwhelming. You might be asking yourself, where do I begin?

The good news is that you’re not alone—and even small amounts of movement can lead to meaningful benefits. Staying active supports not only your physical health but also your emotional well-being and overall quality of life.

Why Movement Matters as You Age

No matter your ability level, regular activity can:

• Support heart and brain health
• Improve balance, flexibility, and strength
• Boost mood and energy
• Help maintain independence

You don’t need to reach a specific goal to feel the benefits. Just a few extra minutes each day can leave you feeling stronger, steadier, and more energized.

Start Slow and Stay Safe

If it’s been a while since you’ve exercised, start gently. Here are a few tips:

1. Warm Up with light movement like stretching or walking in place.
2. Choose Comfortable Movements that suit your ability and comfort.
3. Increase Gradually—add time or intensity little by little.
4. Cool Down to help your body return to rest.

If you have chronic conditions or recent injuries, check with your doctor first. They can help tailor a routine that’s right for you.

Ways to Stay Motivated

Building a habit takes time, but small steps can lead to big progress:

• Set Clear, Achievable Goals—like walking for five minutes after lunch three times this week.
• Track Your Progress with a notebook or app to stay encouraged.
• Move with Others—exercise with a friend, neighbor, or group to make it more enjoyable.

Overcoming Common Barriers

Barrier	Try This
Bad weather or poor air quality	Walk indoors or follow an online video from home
High cost or no equipment	Use household items like water bottles for light strength training
Low energy	Schedule activity during the time of day you feel most alert
Feeling unmotivated or unsure	Move with a buddy

Find Joy in Movement

Physical activity doesn’t have to mean traditional “exercise.” Movement can be part of your daily routine—and something you enjoy.

Consider:

• Dancing to your favorite music
• Stretching while watching TV
• Gardening or doing light chores
• Taking the stairs if you’re able
• Playing with grandchildren or walking a pet
• Joining a group fitness or balance class

Focus on what feels good. Enjoyable movement is movement you’ll stick with.

Dress for Comfort and Safety

What you wear can help prevent falls and injuries:

• Shoes: Choose supportive footwear with grip and cushioning. Replace worn-out shoes.
• Clothing: Light, breathable fabrics keep you comfortable while you move.

Keep Moving, Your Way

At American Baptist Homes of the Midwest and your local ABHM community, we support wellness at every stage of life. Whether it’s a walk outside or gentle encouragement from our team, we’re here to help older adults stay active on their own terms.

The National Institute on Aging has provided more information and articles on how exercise and physical activity can help you stay healthy as you age.  You can link to it here:  https://www.nia.nih.gov/health/exercise-and-physical-activity

Embrace the joys of spring—and find your own rhythm. You’re worth the effort.