Here's a truth most people don't expect. The
secret to living longer isn't about running marathons
or hitting 10 ,000 steps a day. It's actually
something much simpler, and most of us are already
doing it without realizing it, which is a good
thing. Today I'm going to show you why everyday
movement, even the small stuff, plays such a
powerful role in staying strong, steady, and
independent as we age. You'll learn how movement
protects your body, your brain, and your mood,
and I'll give you a few easy ways to build more
natural activity into your day without adding
extra stress or pressure. I'm Robin Schiltz,
and after helping older adults and families and
caregivers for many years, I've seen how simple
movement habits can change someone's entire future.
Alrighty, let's talk about how you can put this
into practice today. So when I talk about movement,
I'm not talking about exercise programs, a gym
membership, or anything that feels overwhelming.
Instead, I'm talking about the small, simple
ways your body stays active throughout the day.
Things like standing up, stretching, walking
to the mailbox, gardening, folding laundry, even
just shifting around in your chair. All these
little actions add up. In fact, research now
shows that everyday movement has a bigger impact
on our longevity than intense workouts. And honestly,
I gotta say, I'm happy about that. It means I
don't have to push my body and neither do you.
We just have to use it. So easy, right? Movement
works like a full body tune -up. When you stay
active, blood flows better, your joints stay
lubricated, your muscles are awake, and your
balance stays sharper. You're basically telling
your body, hey, body, we're still doing this,
so let's keep things working. And here's something
that I see often, myself included. When someone
stops moving, even for a short time, everything
seems to slow down. Muscles weaken, balance slips,
and simple tasks get harder. I had this happen,
I had surgery earlier this year, and I am nowhere
near back to doing the same workouts that I did
in the gym now that I'm two months past and unable
to do that. So there's my example for you. Anyway,
the problem is that sometimes a person will say,
I'm afraid to move because I might fall. But
the tricky thing is the less that we move, the
more likely we are to fall because the body needs
motion to stay coordinated. Think of a car that
sits in the driveway for months. The tires flatten,
the engine doesn't turn over as well, the battery
drains, but when you drive the car regularly,
even if it's just for short trips, everything
functions better, and our bodies are very similar.
They work the same way. I know life gets busy.
I know energy changes as we get older, but this
is where small habits can make a big difference.
So let's talk about a few simple ways to build
more movement into your day. Now, I'm not talking
anything extreme, nothing that should feel intimidating.
I just want you to do something simple, like
just try to stand up once every 30 to 45 minutes.
Even if you just get up, walk to the kitchen
and back, that small burst of movement helps
your circulation and wakes up your muscles. If
you use a timer on your phone or a smart speaker,
You can set it to remind you. I have a Fitbit
and mine goes off at 10 minutes before the hour
every hour. Okay, next look for natural chances
to move. Maybe instead of parking at the first
spot of the grocery store, you park 10 or 15
spots back so that you have to walk further.
Maybe you march in place while you're waiting
for the microwave to heat your coffee. Maybe
you do five slow arm circles while you're watching
television. Little movements like this matter
more than you might think. Another simple habit
is stretching. Stretching keeps your body limber
and it helps you be able to reach and bend and
twist without pain. Even a quick stretch in the
morning or before you go to bed can help to ease
stiffness. One of my favorite tips is to anchor
your movement to everyday tasks. For example,
every time you stand up from a chair, sit back
down and then stand up again. By doing it twice,
you're sitting, you're standing, you're sitting,
you're standing. It takes maybe 10 extra seconds,
but those repetitions will build leg strength
that support your balance and help keep you more
steady. You can also use movement to support
your mood. When you move, your body releases
feel -good chemicals that reduce stress and boost
your energy. This is why sometimes a short walk
can calm your mind better than anything that
you are using as a distraction. And movement
doesn't have to look like, quote, exercise. It
can be fun. Music is a great motivator. Even
a little dancing in the kitchen counts. If you
enjoy gardening, sweeping the porch, or caring
for a pet, all that movement contributes to your
longevity. One thing I always stress is to start
where you are. If you've been sedentary for a
long time, that is okay. You don't need to jump
into anything big. You simply begin with gentle,
manageable steps. Listen to your body. Let movement
feel good. Let it support you instead of draining
you. Another thing to keep in mind is that movement
is not only physical. It affects your brain in
some powerful ways. Activity increases blood
flow to the brain and helps sharpen memory, improve
concentration, and even lower the risk of cognitive
decline. When Esther, the other half of Senior
Safety Advice, when she worked with older adults
in rehab, she saw this all the time. She told
me about how somebody might start walking more
or stretching daily, and then they'd say, hey,
you know what? I'm thinking better. Well, see,
that connection is real. You don't have to get
everything perfect. You don't have to track steps
or wear a fitness watch or follow a strict plan.
Just move! Move in ways that feel natural and
that feel good and your body will respond. Movement
is really one of the simplest, most powerful
tools we have for aging well. It keeps us strong
and steady and connected to the life we want
to have. And every little bit counts. Every step,
every stretch, every shift. So thank you for
joining me today. If this episode resonated with
you, share it with someone that you care about
who maybe could use a reminder to move a little
bit more. You'll find more resources and advice
for seniors and caregivers at seniorsafetyadvice
.com and come back tomorrow for another daily
moment of calm and guidance and encouragement
right here on the Senior Safety Advice Podcast.
Until next time, take care. Bye.