Whether you’re new to exercise or newly returning to it, getting going can be difficult. The important part is that you start.
In a recent study published in the American Journal of Preventive Medicine, Vanderbilt Health researchers confirmed the importance of physical activity on health and how long people live. But in our busy lives, how to be more active?
The scientists followed 8,337 participants over the age of 65 for 10+ years. They found a big difference in health between the people who were the most active and those who were the least active. Sitting for more than 10 hours per day was associated with the highest rates of mortality (death) from any cause. The lowest rates of mortality were among the people who spent less than four hours per day sitting.
The good news: The study found that getting 150–300 minutes (2.5 to 5 hours) of moderate physical activity per week had positive results, even for people who sat for more than four hours each day.
Here is our top advice for becoming more active and making activity part of your routine.
Start slow
You don’t need to go from zero to 60 (minutes of exercise per day) right away. Actually, it’s best for both your health and habit-forming if you take it slow.
Start by standing more. This handy chart lets you see how many additional calories you’ll burn simply by standing instead of sitting — no other movement required. Think about that the next time you’re lounging in front of the television, working in front of your computer or even waiting to see the doctor. Begin with three minutes of standing for every 60 minutes of sitting.
Get walking
Standing is a step up from sitting, for sure. But walking is better still, especially for seniors. The simple activity has many of physical and mental health benefits, including: quality time to yourself, social time with a walking buddy; and getting outdoors in nature.
Use reminders
You’ve probably heard the advice to schedule your physical activity like you would any other appointment, but you’ll also need to build in reminders so you don’t forget. One way to ensure you don’t forget to work out is to use a wearable activity tracker. These devices are great for reminding you when to get moving. They also let you see exactly how many steps you’ve taken so you can continually challenge yourself to improve.
Check around town
If walking your neighborhood doesn’t excite you, expand your exercise area. Nashville has tons of places that are ideal for walking. Here are six free or cheap ways to get fit around town. If running is your thing, consider joining one of Nashville’s running clubs. Local rec leagues welcome new participants.
Lean into the season for inspiration
If you get bored easily with exercise, try changing your routine with the seasons. There are lots of ways to stay active in Nashville in the summer. And there are plenty of places around town to hike this fall without crowds. Or you could try one of these out-of-the-box ideas for fall fitness that the whole family could enjoy.
Winter isn’t always a wonderland in Middle Tennessee, but these unique cold-weather activities will keep you moving throughout the season. You can even get some exercise ideas inspired by the new year.
Try it, you might like it
Speaking of the new year, there’s no better time to try something you’ve always wanted to. Branch out when it comes to physical activity. (Yes, older adults can take up running, too!) Not only will it help prevent boredom, but it will also help you round out your workouts by using muscles you don’t usually use and getting various types of movement.
Strength training is particularly important as you age for preserving muscle mass and keeping bones strong. Try a medicine ball or kettlebell workout.
If keeping your workout low-impact is important to you, rowing is a great way to get a good dose of exercise. So are these water workout ideas. Yoga and tai chi are also always options for folks with arthritis and anyone looking to improve their balance.
Simply stretch
Stretching is another way to add movement into your day and help you loosen up tension from too much sitting. It has many important health benefits (read up on three here). You can even do it at your desk if necessary. Stretching before bed can also help you sleep.
Want more ideas? Read 12 more ways to squeeze exercise into your schedule.
