WEBVTT 00:00:01.519 --> 00:00:04.919 Here's a truth most people don't expect. The 00:00:04.919 --> 00:00:08.500 secret to living longer isn't about running marathons 00:00:08.500 --> 00:00:11.679 or hitting 10 ,000 steps a day. It's actually 00:00:11.679 --> 00:00:14.660 something much simpler, and most of us are already 00:00:14.660 --> 00:00:17.519 doing it without realizing it, which is a good 00:00:17.519 --> 00:00:20.600 thing. Today I'm going to show you why everyday 00:00:20.600 --> 00:00:23.719 movement, even the small stuff, plays such a 00:00:23.719 --> 00:00:26.780 powerful role in staying strong, steady, and 00:00:26.780 --> 00:00:30.059 independent as we age. You'll learn how movement 00:00:30.059 --> 00:00:32.979 protects your body, your brain, and your mood, 00:00:33.100 --> 00:00:35.920 and I'll give you a few easy ways to build more 00:00:35.920 --> 00:00:39.140 natural activity into your day without adding 00:00:39.140 --> 00:00:43.380 extra stress or pressure. I'm Robin Schiltz, 00:00:43.600 --> 00:00:46.439 and after helping older adults and families and 00:00:46.439 --> 00:00:49.200 caregivers for many years, I've seen how simple 00:00:49.200 --> 00:00:52.380 movement habits can change someone's entire future. 00:00:53.079 --> 00:00:55.820 Alrighty, let's talk about how you can put this 00:00:55.820 --> 00:00:59.740 into practice today. So when I talk about movement, 00:00:59.859 --> 00:01:03.140 I'm not talking about exercise programs, a gym 00:01:03.140 --> 00:01:05.760 membership, or anything that feels overwhelming. 00:01:06.519 --> 00:01:09.120 Instead, I'm talking about the small, simple 00:01:09.120 --> 00:01:11.819 ways your body stays active throughout the day. 00:01:12.280 --> 00:01:15.019 Things like standing up, stretching, walking 00:01:15.019 --> 00:01:18.659 to the mailbox, gardening, folding laundry, even 00:01:18.659 --> 00:01:22.090 just shifting around in your chair. All these 00:01:22.090 --> 00:01:25.549 little actions add up. In fact, research now 00:01:25.549 --> 00:01:28.469 shows that everyday movement has a bigger impact 00:01:28.469 --> 00:01:32.489 on our longevity than intense workouts. And honestly, 00:01:32.769 --> 00:01:35.750 I gotta say, I'm happy about that. It means I 00:01:35.750 --> 00:01:38.129 don't have to push my body and neither do you. 00:01:38.569 --> 00:01:43.269 We just have to use it. So easy, right? Movement 00:01:43.269 --> 00:01:45.799 works like a full body tune -up. When you stay 00:01:45.799 --> 00:01:48.480 active, blood flows better, your joints stay 00:01:48.480 --> 00:01:51.019 lubricated, your muscles are awake, and your 00:01:51.019 --> 00:01:53.680 balance stays sharper. You're basically telling 00:01:53.680 --> 00:01:56.620 your body, hey, body, we're still doing this, 00:01:56.659 --> 00:01:59.920 so let's keep things working. And here's something 00:01:59.920 --> 00:02:04.260 that I see often, myself included. When someone 00:02:04.260 --> 00:02:07.500 stops moving, even for a short time, everything 00:02:07.500 --> 00:02:11.539 seems to slow down. Muscles weaken, balance slips, 00:02:11.719 --> 00:02:15.810 and simple tasks get harder. I had this happen, 00:02:15.990 --> 00:02:19.669 I had surgery earlier this year, and I am nowhere 00:02:19.669 --> 00:02:22.830 near back to doing the same workouts that I did 00:02:22.830 --> 00:02:25.810 in the gym now that I'm two months past and unable 00:02:25.810 --> 00:02:30.270 to do that. So there's my example for you. Anyway, 00:02:30.830 --> 00:02:33.250 the problem is that sometimes a person will say, 00:02:33.430 --> 00:02:36.449 I'm afraid to move because I might fall. But 00:02:36.449 --> 00:02:39.110 the tricky thing is the less that we move, the 00:02:39.110 --> 00:02:42.229 more likely we are to fall because the body needs 00:02:42.229 --> 00:02:46.300 motion to stay coordinated. Think of a car that 00:02:46.300 --> 00:02:49.180 sits in the driveway for months. The tires flatten, 00:02:49.500 --> 00:02:52.379 the engine doesn't turn over as well, the battery 00:02:52.379 --> 00:02:54.960 drains, but when you drive the car regularly, 00:02:55.099 --> 00:02:57.919 even if it's just for short trips, everything 00:02:57.919 --> 00:03:01.280 functions better, and our bodies are very similar. 00:03:01.439 --> 00:03:05.180 They work the same way. I know life gets busy. 00:03:05.520 --> 00:03:08.639 I know energy changes as we get older, but this 00:03:08.639 --> 00:03:11.419 is where small habits can make a big difference. 00:03:12.199 --> 00:03:14.879 So let's talk about a few simple ways to build 00:03:14.879 --> 00:03:17.879 more movement into your day. Now, I'm not talking 00:03:17.879 --> 00:03:21.439 anything extreme, nothing that should feel intimidating. 00:03:22.159 --> 00:03:24.740 I just want you to do something simple, like 00:03:24.740 --> 00:03:28.620 just try to stand up once every 30 to 45 minutes. 00:03:29.120 --> 00:03:31.400 Even if you just get up, walk to the kitchen 00:03:31.400 --> 00:03:34.199 and back, that small burst of movement helps 00:03:34.199 --> 00:03:37.319 your circulation and wakes up your muscles. If 00:03:37.319 --> 00:03:40.460 you use a timer on your phone or a smart speaker, 00:03:40.919 --> 00:03:44.340 You can set it to remind you. I have a Fitbit 00:03:44.340 --> 00:03:47.979 and mine goes off at 10 minutes before the hour 00:03:47.979 --> 00:03:52.699 every hour. Okay, next look for natural chances 00:03:52.699 --> 00:03:56.000 to move. Maybe instead of parking at the first 00:03:56.000 --> 00:03:59.599 spot of the grocery store, you park 10 or 15 00:03:59.599 --> 00:04:01.919 spots back so that you have to walk further. 00:04:02.789 --> 00:04:05.030 Maybe you march in place while you're waiting 00:04:05.030 --> 00:04:07.990 for the microwave to heat your coffee. Maybe 00:04:07.990 --> 00:04:11.210 you do five slow arm circles while you're watching 00:04:11.210 --> 00:04:14.710 television. Little movements like this matter 00:04:14.710 --> 00:04:17.870 more than you might think. Another simple habit 00:04:17.870 --> 00:04:20.730 is stretching. Stretching keeps your body limber 00:04:20.730 --> 00:04:23.790 and it helps you be able to reach and bend and 00:04:23.790 --> 00:04:27.370 twist without pain. Even a quick stretch in the 00:04:27.370 --> 00:04:30.089 morning or before you go to bed can help to ease 00:04:30.089 --> 00:04:34.350 stiffness. One of my favorite tips is to anchor 00:04:34.350 --> 00:04:37.750 your movement to everyday tasks. For example, 00:04:38.149 --> 00:04:40.730 every time you stand up from a chair, sit back 00:04:40.730 --> 00:04:43.829 down and then stand up again. By doing it twice, 00:04:44.029 --> 00:04:45.470 you're sitting, you're standing, you're sitting, 00:04:45.589 --> 00:04:48.389 you're standing. It takes maybe 10 extra seconds, 00:04:48.790 --> 00:04:51.410 but those repetitions will build leg strength 00:04:51.410 --> 00:04:53.910 that support your balance and help keep you more 00:04:53.910 --> 00:04:57.209 steady. You can also use movement to support 00:04:57.209 --> 00:05:00.149 your mood. When you move, your body releases 00:05:00.149 --> 00:05:03.029 feel -good chemicals that reduce stress and boost 00:05:03.029 --> 00:05:06.509 your energy. This is why sometimes a short walk 00:05:06.509 --> 00:05:09.009 can calm your mind better than anything that 00:05:09.009 --> 00:05:12.110 you are using as a distraction. And movement 00:05:12.110 --> 00:05:15.870 doesn't have to look like, quote, exercise. It 00:05:15.870 --> 00:05:19.220 can be fun. Music is a great motivator. Even 00:05:19.220 --> 00:05:22.040 a little dancing in the kitchen counts. If you 00:05:22.040 --> 00:05:24.579 enjoy gardening, sweeping the porch, or caring 00:05:24.579 --> 00:05:27.519 for a pet, all that movement contributes to your 00:05:27.519 --> 00:05:31.439 longevity. One thing I always stress is to start 00:05:31.439 --> 00:05:34.180 where you are. If you've been sedentary for a 00:05:34.180 --> 00:05:37.180 long time, that is okay. You don't need to jump 00:05:37.180 --> 00:05:40.600 into anything big. You simply begin with gentle, 00:05:40.980 --> 00:05:44.779 manageable steps. Listen to your body. Let movement 00:05:44.779 --> 00:05:48.120 feel good. Let it support you instead of draining 00:05:48.120 --> 00:05:51.680 you. Another thing to keep in mind is that movement 00:05:51.680 --> 00:05:54.800 is not only physical. It affects your brain in 00:05:54.800 --> 00:05:58.379 some powerful ways. Activity increases blood 00:05:58.379 --> 00:06:01.480 flow to the brain and helps sharpen memory, improve 00:06:01.480 --> 00:06:05.000 concentration, and even lower the risk of cognitive 00:06:05.000 --> 00:06:10.129 decline. When Esther, the other half of Senior 00:06:10.129 --> 00:06:12.689 Safety Advice, when she worked with older adults 00:06:12.689 --> 00:06:15.910 in rehab, she saw this all the time. She told 00:06:15.910 --> 00:06:18.610 me about how somebody might start walking more 00:06:18.610 --> 00:06:20.970 or stretching daily, and then they'd say, hey, 00:06:21.069 --> 00:06:24.170 you know what? I'm thinking better. Well, see, 00:06:24.310 --> 00:06:27.720 that connection is real. You don't have to get 00:06:27.720 --> 00:06:30.560 everything perfect. You don't have to track steps 00:06:30.560 --> 00:06:33.540 or wear a fitness watch or follow a strict plan. 00:06:33.939 --> 00:06:37.519 Just move! Move in ways that feel natural and 00:06:37.519 --> 00:06:41.550 that feel good and your body will respond. Movement 00:06:41.550 --> 00:06:44.189 is really one of the simplest, most powerful 00:06:44.189 --> 00:06:47.670 tools we have for aging well. It keeps us strong 00:06:47.670 --> 00:06:50.189 and steady and connected to the life we want 00:06:50.189 --> 00:06:53.430 to have. And every little bit counts. Every step, 00:06:53.589 --> 00:06:57.810 every stretch, every shift. So thank you for 00:06:57.810 --> 00:07:01.750 joining me today. If this episode resonated with 00:07:01.750 --> 00:07:04.230 you, share it with someone that you care about 00:07:04.230 --> 00:07:07.370 who maybe could use a reminder to move a little 00:07:07.370 --> 00:07:11.420 bit more. You'll find more resources and advice 00:07:11.420 --> 00:07:14.480 for seniors and caregivers at seniorsafetyadvice 00:07:14.480 --> 00:07:18.180 .com and come back tomorrow for another daily 00:07:18.180 --> 00:07:21.040 moment of calm and guidance and encouragement 00:07:21.040 --> 00:07:24.600 right here on the Senior Safety Advice Podcast. 00:07:25.279 --> 00:07:28.579 Until next time, take care. Bye.