WEBVTT 00:00:00.240 --> 00:00:03.459 Hello, everyone. Welcome to the Daily Senior 00:00:03.459 --> 00:00:07.759 Safety Advice Podcast. I'm Esther Kane, a retired 00:00:07.759 --> 00:00:10.820 occupational therapist and a certified aging 00:00:10.820 --> 00:00:13.960 in place specialist. And I help families make 00:00:13.960 --> 00:00:17.160 simple, practical changes to keep older adults 00:00:17.160 --> 00:00:20.620 safe at home. And in today's episode, we're going 00:00:20.620 --> 00:00:23.440 to talk about creating a movement routine that 00:00:23.440 --> 00:00:27.489 you'll actually keep. This is to continue with 00:00:27.489 --> 00:00:31.170 March is Mobility and Independence Month. So 00:00:31.170 --> 00:00:34.289 I want to talk about a movement routine that 00:00:34.289 --> 00:00:38.549 you'll actually use. And that word actually really 00:00:38.549 --> 00:00:42.109 matters because most people don't quit moving 00:00:42.109 --> 00:00:45.549 because they don't care. They quit because the 00:00:45.549 --> 00:00:49.429 plan never really fit their lifestyle or their 00:00:49.429 --> 00:00:52.969 life. I've seen this so many times, even in myself. 00:00:53.420 --> 00:00:56.840 you get motivated then you decide you decide 00:00:56.840 --> 00:01:00.399 you're going to exercise every day and you pick 00:01:00.399 --> 00:01:04.400 something that sounds really good on paper and 00:01:04.400 --> 00:01:08.099 then life shows up. You get tired, you didn't 00:01:08.099 --> 00:01:12.000 sleep well the night before, your joints hurt, 00:01:12.799 --> 00:01:15.659 you then you miss a day you say oh I'm going 00:01:15.659 --> 00:01:18.420 to rest today and then before you know it you're 00:01:18.420 --> 00:01:22.310 missing another day and then another and then 00:01:22.310 --> 00:01:26.530 the routine is gone. So I want to take the pressure 00:01:26.530 --> 00:01:30.230 off right away. A movement routine does not have 00:01:30.230 --> 00:01:33.650 to be perfect to be helpful. It just has to be 00:01:33.650 --> 00:01:36.849 realistic. So what I've noticed over the years 00:01:36.849 --> 00:01:41.950 is that the routines that people keep are usually 00:01:41.950 --> 00:01:46.209 really very simple. Almost boring, you might 00:01:46.209 --> 00:01:49.359 say. And that's actually a good thing. because 00:01:49.359 --> 00:01:52.620 it's sustainable. One of the biggest mistakes 00:01:52.620 --> 00:01:56.060 I see people starting with too much, I've done 00:01:56.060 --> 00:02:00.000 that myself. You do something for too long or 00:02:00.000 --> 00:02:03.239 too intense or there are too many rules attached 00:02:03.239 --> 00:02:06.519 to it or you need too much equipment and the 00:02:06.519 --> 00:02:09.680 body pushes back, your routine pushes back, your 00:02:09.680 --> 00:02:13.400 habits tend to push back. So if movement feels 00:02:13.400 --> 00:02:18.020 like a chore, believe me, your brain will resist 00:02:18.020 --> 00:02:23.020 it. every time. So instead of asking what's the 00:02:23.020 --> 00:02:26.479 best exercise that I can do, I encourage you 00:02:26.479 --> 00:02:30.060 to ask a different question. What kind of movement 00:02:30.060 --> 00:02:34.659 fits into my day today? That question changes 00:02:34.659 --> 00:02:36.960 everything because now you're working with your 00:02:36.960 --> 00:02:40.960 life, not against it. Some people move best in 00:02:40.960 --> 00:02:43.280 the morning. You know, you get up early, you 00:02:43.280 --> 00:02:45.919 take a walk or you go on the treadmill or the 00:02:45.919 --> 00:02:51.139 bike. Others feel better during the day. Some 00:02:51.139 --> 00:02:54.599 do very well with short bursts. That's what I 00:02:54.599 --> 00:02:58.139 do. I do very well with 10 -15 minute bursts 00:02:58.139 --> 00:03:02.219 throughout the day. And others prefer one long 00:03:02.219 --> 00:03:06.039 steady block. There's no right answer and there's 00:03:06.039 --> 00:03:08.919 only your answer and it can change from day to 00:03:08.919 --> 00:03:11.900 day. And here's something that I've learned as 00:03:11.900 --> 00:03:15.280 an occupational therapist. The body tends to 00:03:15.280 --> 00:03:19.419 like patterns. It's not about willpower, it's 00:03:19.419 --> 00:03:22.979 about patterns, about habits. When movement is 00:03:22.979 --> 00:03:26.479 tied to something that you already do, it sticks 00:03:26.479 --> 00:03:32.620 better. Doing a little 10 minute bike ride or 00:03:32.620 --> 00:03:36.599 walk after breakfast, that's a routine. That's 00:03:36.599 --> 00:03:38.580 a habit that you can tie to something you're 00:03:38.580 --> 00:03:42.150 already doing. Maybe something before you shower, 00:03:42.310 --> 00:03:44.689 maybe some yoga stretches before you shower. 00:03:45.330 --> 00:03:47.629 Maybe while the coffee is brewing, you can do 00:03:47.629 --> 00:03:51.009 some standing in place. I mean, walking in place. 00:03:51.370 --> 00:03:53.789 Of course you're going to stand in place, but 00:03:53.789 --> 00:03:57.129 walking in place exercise. Maybe during a TV 00:03:57.129 --> 00:03:59.610 commercial, you can take a walk around the dining 00:03:59.610 --> 00:04:03.210 room table a few times. Those moments are all 00:04:03.210 --> 00:04:06.580 gold. You don't have to create new time. You 00:04:06.580 --> 00:04:09.280 just have to use the time within your day that 00:04:09.280 --> 00:04:13.340 already exists. That's usually when routines 00:04:13.340 --> 00:04:17.040 tend to last. I mean, I've seen myself keep a 00:04:17.040 --> 00:04:20.040 movement routine for months and months just by 00:04:20.040 --> 00:04:22.839 doing a few stretches at the kitchen counter 00:04:22.839 --> 00:04:25.240 in the morning, you know, while the coffee is 00:04:25.240 --> 00:04:29.660 brewing. Same place, same time. It's not exciting, 00:04:30.139 --> 00:04:33.480 but it's very effective. Another thing that really 00:04:33.480 --> 00:04:37.439 matters is keeping your expectations low. Now, 00:04:37.579 --> 00:04:40.639 that might sound strange, but it really does 00:04:40.639 --> 00:04:44.639 work. If your goal is 30 minutes a day and you 00:04:44.639 --> 00:04:47.980 miss it, the routine feels broken, right? Sort 00:04:47.980 --> 00:04:51.420 of like, you know, you're on a diet and all of 00:04:51.420 --> 00:04:53.259 a sudden one day you had a piece of cake and 00:04:53.259 --> 00:04:55.060 you're like, well, that's it. The diet is gone 00:04:55.060 --> 00:04:57.040 for the day and you go off the rails for the 00:04:57.040 --> 00:05:01.500 rest of the day. So if your goal though is five 00:05:01.500 --> 00:05:05.920 minutes and you do 10, you feel successful. So 00:05:05.920 --> 00:05:09.019 just like with a diet, if you only eat one or 00:05:09.019 --> 00:05:12.160 two bites of the cake instead of the entire cake 00:05:12.160 --> 00:05:16.199 or piece of the cake, you feel successful and 00:05:16.199 --> 00:05:19.759 you keep the rest of the day on your diet. Success 00:05:19.759 --> 00:05:23.639 builds momentum and momentum keeps routines alive. 00:05:24.139 --> 00:05:28.420 I always say set the bar low so that you can 00:05:28.420 --> 00:05:32.199 step over it because once you start moving it's 00:05:32.199 --> 00:05:35.240 often easier to keep going and if you don't keep 00:05:35.240 --> 00:05:39.819 going that's okay too you still moved that counts 00:05:40.649 --> 00:05:44.550 Okay, so now let's talk about variety for a minute 00:05:44.550 --> 00:05:47.769 because your joints get bored too. You don't 00:05:47.769 --> 00:05:51.910 want to always do a bike ride or always do a 00:05:51.910 --> 00:05:54.569 walk, always do the same exercises. Doing the 00:05:54.569 --> 00:05:58.329 exact same exact movement every day can actually 00:05:58.329 --> 00:06:01.290 lead to stiffness or discomfort, believe it or 00:06:01.290 --> 00:06:06.050 not. So variety doesn't necessarily mean harder. 00:06:06.389 --> 00:06:09.339 It just means something different. Some days 00:06:09.339 --> 00:06:12.459 you could take a walk. Some days you'd be stretching. 00:06:13.019 --> 00:06:15.980 Some days it's just gentle strength work, maybe 00:06:15.980 --> 00:06:19.939 with weights or resistance bands. Even standing 00:06:19.939 --> 00:06:23.819 up and sitting down a few times counts. Movement 00:06:23.819 --> 00:06:27.279 doesn't have to look like exercise to be beneficial. 00:06:27.860 --> 00:06:31.319 It just has to get the body out of the same position. 00:06:32.120 --> 00:06:34.240 And here's something that families don't always 00:06:34.240 --> 00:06:39.050 realize. Movement routines should change. What 00:06:39.050 --> 00:06:43.290 works this month might not work next month. Energy 00:06:43.290 --> 00:06:46.910 levels change, weather changes, your health can 00:06:46.910 --> 00:06:49.889 change. That doesn't mean you failed. It just 00:06:49.889 --> 00:06:54.269 means that you're adapting. And adapting is success. 00:06:55.329 --> 00:06:58.430 Another big piece of this that you should remember 00:06:58.430 --> 00:07:03.569 is comfort. If movement hurts, people tend to 00:07:03.569 --> 00:07:06.970 stop. So pay attention to what your body is telling 00:07:06.970 --> 00:07:10.829 you. A little soreness is fine. That can be normal. 00:07:11.269 --> 00:07:16.129 But sharp pain is not. Movement should feel supportive, 00:07:16.250 --> 00:07:20.250 not punishing. If something consistently causes 00:07:20.250 --> 00:07:23.610 pain, it doesn't belong in your routine. And 00:07:23.610 --> 00:07:26.670 that's true no matter what anyone else says. 00:07:27.550 --> 00:07:30.029 I have a story to tell you. I used to live in 00:07:30.029 --> 00:07:33.290 a neighborhood where tennis was a big thing. 00:07:33.660 --> 00:07:37.420 I would go to some parties at night or some dinners 00:07:37.420 --> 00:07:40.500 and I would see people hobbling about or with 00:07:40.500 --> 00:07:44.060 an ice pack on their knee as they were laid up 00:07:44.060 --> 00:07:47.319 on the sofa or they'd be walking around bent 00:07:47.319 --> 00:07:50.720 over in pain. And when I asked them what happened 00:07:50.720 --> 00:07:53.279 to you, they said, oh, I had to play tennis today. 00:07:53.680 --> 00:07:56.399 I said, I don't think so. Your body, I think, 00:07:56.420 --> 00:07:59.240 is telling you something is off. Oh, no, no. 00:07:59.339 --> 00:08:01.339 I mean, I just I have to work through the pain. 00:08:01.790 --> 00:08:06.050 That is not true. All you're actually doing is 00:08:06.050 --> 00:08:09.870 causing more damage to whatever it is that you 00:08:09.870 --> 00:08:12.990 damage to begin with, a tendon, a muscle, a bone, 00:08:13.209 --> 00:08:17.250 whatever. If something consistently causes pain, 00:08:17.670 --> 00:08:22.069 it doesn't belong in your routine. And that's 00:08:22.069 --> 00:08:25.589 true. Again, I'm saying no matter what anyone 00:08:25.589 --> 00:08:28.939 else says. All right, I also want to talk about 00:08:28.939 --> 00:08:32.120 motivation because this comes up all the time. 00:08:32.500 --> 00:08:36.279 People say, I just don't feel motivated. And 00:08:36.279 --> 00:08:39.259 I get it. I have a very hard time getting motivated 00:08:39.259 --> 00:08:41.840 for exercise or any kind of movement, honestly. 00:08:42.480 --> 00:08:46.539 But motivation usually comes after the movement, 00:08:46.740 --> 00:08:50.480 not before. So waiting to feel motivated often 00:08:50.480 --> 00:08:53.659 means waiting for a very long time, if ever. 00:08:54.240 --> 00:08:57.779 Starting small creates the motivation. Move a 00:08:57.779 --> 00:09:00.820 little, you feel a little better. And that feeling 00:09:00.820 --> 00:09:05.000 encourages you to move again. That loop matters. 00:09:05.240 --> 00:09:08.639 And if you're caring for someone else, this applies 00:09:08.639 --> 00:09:12.639 to you. and to them too. Movement routines work 00:09:12.639 --> 00:09:16.419 best when they feel shared. Walking together, 00:09:16.620 --> 00:09:19.419 stretching together, standing up and sitting 00:09:19.419 --> 00:09:23.139 down together. That shared experience reduces 00:09:23.139 --> 00:09:27.100 resistance and it builds connection. I've seen 00:09:27.100 --> 00:09:30.039 caregivers feel less burned out just by moving 00:09:30.039 --> 00:09:34.559 alongside their loved one. Because movement changes 00:09:34.559 --> 00:09:38.970 mood for everyone involved. And here's a big 00:09:38.970 --> 00:09:44.309 one. Give yourself the permission to rest. Rest 00:09:44.309 --> 00:09:48.710 is part of any routine. Bodies need recovery, 00:09:49.269 --> 00:09:53.309 especially aging bodies. Skipping a day doesn't 00:09:53.309 --> 00:09:57.929 undo progress. It may support it, but skipping 00:09:57.929 --> 00:10:03.090 two days does not help. So speak to your physician. 00:10:03.519 --> 00:10:07.059 Get a referral for a physical therapist and get 00:10:07.059 --> 00:10:11.200 a routine going. Consistency over time matters 00:10:11.200 --> 00:10:14.460 more than daily perfection. And if you have somebody 00:10:14.460 --> 00:10:16.899 training you and helping you through the process, 00:10:17.360 --> 00:10:22.379 it makes it safer and easier. I want to say that 00:10:22.379 --> 00:10:27.399 again. Consistency over time matters more than 00:10:27.399 --> 00:10:31.899 daily perfection. If you move most days, you're 00:10:31.899 --> 00:10:35.409 doing great. And honestly, a routine you enjoy 00:10:35.409 --> 00:10:39.090 is always better than one you dread, right? If 00:10:39.090 --> 00:10:42.610 you hate walking, don't force walking. If you 00:10:42.610 --> 00:10:46.250 dislike taking exercise classes, then sign up. 00:10:46.350 --> 00:10:49.850 Don't sign up for exercise classes. Choose movement 00:10:49.850 --> 00:10:53.470 that feels natural or pleasant. And pleasant 00:10:53.470 --> 00:10:56.610 gets repeated. So if you're trying to create 00:10:56.610 --> 00:10:59.610 a movement routine you'll actually keep, start 00:10:59.610 --> 00:11:03.669 here. Pick one small thing. tie it to something 00:11:03.669 --> 00:11:07.789 you already do, keep it short, and let it change 00:11:07.789 --> 00:11:11.649 when needed. That's it. Take those instructions 00:11:11.649 --> 00:11:15.289 to your doctor, to your physical therapist, and 00:11:15.289 --> 00:11:19.049 they will tie it in to whatever exercises they 00:11:19.049 --> 00:11:22.450 provide for you that can fit your body, your 00:11:22.450 --> 00:11:26.330 needs, your abilities. There's no fancy plan 00:11:26.330 --> 00:11:30.809 needed, no guilt necessary, no all or nothing 00:11:30.809 --> 00:11:34.480 kind of thinking. Just look for movement that 00:11:34.480 --> 00:11:37.580 fits your life. And when movement fits your life, 00:11:37.659 --> 00:11:41.179 it tends to stay. Well, that's all I have for 00:11:41.179 --> 00:11:43.960 you today. I want to thank you again for being 00:11:43.960 --> 00:11:47.440 here with me. If today's episode gave you some 00:11:47.440 --> 00:11:51.179 useful insights or new ideas, then please share 00:11:51.179 --> 00:11:53.480 it with someone who might find it helpful as 00:11:53.480 --> 00:11:56.980 well. And you can discover even more expert tips 00:11:56.980 --> 00:11:59.559 and helpful guides for seniors and caregivers 00:12:00.459 --> 00:12:04.899 at our website at seniorsafetyadvice .com. And 00:12:04.899 --> 00:12:07.360 if you're searching for an aging in place specialist 00:12:07.360 --> 00:12:11.960 or need some modifications in your home to make 00:12:11.960 --> 00:12:14.519 it safer as you age in place, then visit our 00:12:14.519 --> 00:12:18.840 website at aginginplacedirectory .com. And don't 00:12:18.840 --> 00:12:21.620 forget, come back tomorrow for more useful tips, 00:12:21.919 --> 00:12:25.159 insights, and ideas. right here on the Daily 00:12:25.159 --> 00:12:28.580 Senior Safety Advice Podcast. And hey, listen, 00:12:28.720 --> 00:12:31.179 if you haven't yet subscribed to our YouTube 00:12:31.179 --> 00:12:34.399 channel or the podcast yet, then please go ahead 00:12:34.399 --> 00:12:37.019 and do that right now because that really helps 00:12:37.019 --> 00:12:39.700 us to reach more people who could use this kind 00:12:39.700 --> 00:12:43.440 of support and information. So until next time, 00:12:43.639 --> 00:12:46.320 take care of yourself and the ones that you love. 00:12:46.879 --> 00:12:49.899 Thank you for listening to the Daily Senior Safety 00:12:49.899 --> 00:12:51.080 Advice Podcast.