Is sitting your primary mode?
Are you noticing that you have become less active?
Do you find yourself sitting more often than walking?
Have you eliminated exercise?
Are you not stretching?
Did you used to run, strength train, or play pickleball, but now you aren’t doing any of those things?
Did you leave a more active job?
Are you on your phone or computer multiple hours a day?
Do you watch t.v. for hours at night?
If this or the equivalent is true, you are in the majority.
Photo by Yoshua Giri on Unsplash
According to the CDC, “Only 13.9% of adults 65 and older met the federal physical activity guidelines in 2022.”
Let me distinguish between people who have limitations. People with injuries or illnesses may be less mobile. It is still advisable for them to receive physical therapy and recoup as much movement as possible in consultation with their physician.
In this essay, I am addressing people who can move without limitations.
If being immobile is so common, why am I bugging you?
Well. It ain’t good for your health at any age and only gets more limiting as you age. Outward inactivity is mirrored by inner inactivity. When you move less, your heart pumps less, moving less blood and oxygen through your system.
Ten Problems with Being Inactive
It disrupts your body’s ability to regulate blood sugar. This will be worse if you are snacking on sweets while zitsn.
A lack of physical activity can lead to cardiovascular problems. The old use it or lose it.
You lose muscle mass and bone density with age if you don't counteract it. Joint pain will follow from the lack of movement.
Depression and anxiety may come on the longer you are less mobile.
You may sleep less well, have low energy, and notice it is harder to do everyday activities.
You may develop poor posture and back pain.
You may gain weight and risk obesity.
You could get blood clots.
Inactivity is associated with cognitive decline.
The longer you are inactive, the harder it is for you to get moving again.
The Many Benefits of Getting Active
The CDC recommends 150 minutes of moderate activity, at least two weekly strength training sessions, and activities that improve balance. You will correct the ten problems listed above if you cover these bases.
In addition, you will
Lower your risk of heart disease, stroke, cancer, and type 2 diabetes
Improve bone density
Reduce the risk of dementia and depression
Achieve better balance and prevent falls.
Be in a better mood.
Sleep better.
Think better
Manage weight
Have more energy
How do you want to age?
I want to climb mountains and make love in my 90s.
At 67, I cardio and strength train six days a week in hopes that I will be able to do what I want in my 90s.
What do you want to do in thirty, twenty, ten, and five years? What do you want to do this year?
Rock bottom, mobility is the difference between dependence and independence. I have clients over 75 who have difficulty standing up from a chair, getting in and out of a car, and getting out of bed. When I ask them about their activity level, being more active is often twenty years ago. I am starting to be able to predict this answer based on how a person moves.
Exercise today if you want to sit, stand, walk, and function independently beyond 80.
In contrast to the people mentioned above, I have clients in their 80s and 90s who walk independently, still play sports, play with grandkids, travel, and actively enjoy life.
Find What Motivates You
In addition to independence, your motivation is the activities you want to enjoy:
playing with grandkids
traveling
enjoying a sport
Going out dancing
Trying something new like indoor rock climbing
Seeing nature
Sailing or boating
gardening
trying yoga or pilates
Visiting museums
volunteering
bike riding
Your Body and Mind Will Respond
The great news is that the human body is designed for motion. Even if you have been inactive, your body will respond if you start taking walks, lifting weights, stretching, playing a sport, or other activities. My daily program builds strength, stamina, energy, flexibility, and balance. I also maintain my weight. You can do the same and reap the rewards.
Exercise equally benefits your mind, mental health, sleep, and mood.
There is no one-size-fits-all. Choose activities you enjoy. Discover the pace that suits you; some people like to go fast, and others slow. If you get bored, pick something else. A nice trick is to temptation bundle. I reserve listening to Master Class programs while I row. You can do the same thing with a playlist or audiobook. It is helpful to link something you enjoy with something you need to motivate yourself to do.
What is Your New Mode?
If sitting has been your primary mode, what can you change today? Your future self will thank you.