For healthy aging, we are told that we must take steps to maintain the strength of our muscles. I don’t know about you, my muscles may need a lot of help, but the idea of an exercise regimen is out of the question.
Number one, I seriously don’t have time to hit a gym or even video for thirty minutes of uninterrupted exercise.
Second, I am tired. I wake up in the morning and jump right into the day’s work schedule. As night falls, I am ready to go to bed; exercise is the furthest thing from my mind.
You identify? Whether you live alone, care for the family, or are a caregiver with full-time responsibilities, you know how important it is to keep your arms and legs strong so that you can remain as independent as possible.
The following three simple steps have helped me improve mobility and gain muscle strength. A personal notice up here: You will most likely read this article and decide that there is no way those little tips will make a significant difference to your health and well-being. I will tell you emphatically, “you will see a change and you will feel it.”
Step # 1 Sixteen moments available to you now.
When you are heating something in the microwave, for example, are you leaning against the cabinet or sliding into a nearby chair while you wait? Consider using that time for some stretches or arm lifts. Keep weights or a couple of cans of food handy so you can grab them and get in a minute or two of a workout. At the very least, do a few squats and push-ups.
Personally, I have been amazed at the flexibility I have gained without adding a long exercise routine to my day.
Step # 2 Develop an awareness of your body.
Have you gotten into the habit of collapsing when sitting? Do you sway from side to side when you walk, again out of habit? Are you continually stepping over items you need to pick up because you can’t or don’t want to bend over to pick them up?
Take the time to stop and think about your daily habits. Stand up straight when you walk, you will actually feel more rested as your posture improves. Get in the habit of bending down as far as you can to pick up items. Sit upright in a chair and breathe deeply. Even if this lasts for only a few minutes, you will start to build strength.
Step # 3 Don’t always take the shortest and easiest route.
At the local store, I used to find a parking spot as close to the door as possible. Of course, I rationalized that I needed to park nearby to save time. Let’s be honest, how long does it take to walk a few extra parking spaces, or even half the parking lot? When I started with this mindset, I couldn’t walk the entire lot, not even half of it. I knew I could walk a space or two more, and that’s where I started. Now I can go further than I ever dreamed of; just adding a few steps at a time.
The truth of the matter is: the more time you “save” by denying an extra walk, the more time it takes to rest. At first, park a few spaces away.
What small changes can you make in your life today that will affect your future health and well-being? Out of these three easy steps, I challenge you to pick one, just one, and focus on that for a week. As that change becomes routine, add another. Soon you will be moving mountains!