Four ways Aussie seniors can add more physical activity to their week

It’s no secret that exercise is a key part of maintaining one’s physical function. Staying active, at any age, has been well proven to provide numerous health benefits, from reducing your risk of heart disease, to improving your mood.

Older adults should aim for 30 minutes of moderate intensity physical activity on most days of the week.

Moderate intensity activity means the person should feel a bit breathless, but still be able to comfortably have a conversation. As we age, we should aim to include different types of physical activity that help our cardiovascular fitness, our strength, our flexibility and our balance. 

Are you finding it hard to motivate yourself to exercise on a day-to-day basis?

Are you noticing your physical activity is gradually declining and that you’re sitting more, sleeping more, or not able to walk as far as you used to?

If so, read on for some tips on how to motivate yourself to move more during the week, so you can age well and worry less!

1. Add an active component to family outings or visits 

When going out for lunch with friends or family members, why not add a walk in beforehand?

The recommended 30 minutes of physical activity can be broken into smaller amounts throughout the day, so you could get a 10 minute walk done, before sitting down together for a meal.

Or, if friends or family members visit you at home, aim to do something active while they’re there. For example, walk around the block with them; if some smaller humans (e.g. your grandchildren) come to visit, maybe get outdoors and kick a ball with them. 

2. Choose activities you enjoy

Choose activities you enjoy. If you have active hobbies such as golf or swimming, carve out time for them on a regular basis. If you enjoy dance or class-based activity, look for a local group you could sign up with.

If you have some friends you could do activities with, maybe organise a regular meeting that involves doing something physical, for example, a walking group.

Group activity is a terrific way to stay motivated; it also supports your mental wellbeing by helping you to stay connected socially.

Do some research. Maybe there are local classes or group activities nearby that you could join. Local councils often have a variety of programs or group activities for older people to join for free. 

3. Allocate time – set reminders, schedule physical activity in your calendar

Set reminders either on your phone or a wall calendar to complete regular physical activity.

Remember the recommended 30 minutes of physical activity can be broken up into smaller chunks throughout the day. So a 10-minute brisk walk in the morning and a 10-minute yoga session after lunch, followed by 10 minutes of strengthening exercises before dinner, can be a great way to make exercise feel like an achievable part of the day!

Make sure you can see the reminders – use whiteboards or diaries so you get a visual reminder throughout the day.

4. Address any barriers to staying physically active

It’s important to remove any barriers that could make it harder for you to participate in physical activity. For example:

• If you have a cluttered home with no ideal space to exercise, ask a friend or family member to help you create a safe space to exercise in.
• If you worry about not having anything appropriate to wear to a group class, again, ask a friend or family member to help you to find some comfortable clothing and supportive footwear.
• If you are not feeling confident to go for outdoor walks as your mobility and balance are not what they used to be, consult a physiotherapist who can make an assessment of your situation and make any recommendations, such as a gait aid that can be used for outdoor activity.

There are a lot of physical activity-related programs, classes or groups out there, but most of them require you to find them and sign up via online – this can be a barrier for many older people who cannot navigate the internet properly.

If this is an issue for you, ask for help! A family member or friend might be able to assist you in exploring the many options available to include more physical activity into your daily life.

If you’d like more guidance on how you can become more physically active, get in touch with The Physio Co today! Our team of physiotherapists are here to help. 

Please note – if you have not been physically active before or have had changes to your health, please consult a medical professional prior to starting new levels of physical activity.

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

Article written by Kathy Soo (TPC physiotherapist)