Understanding Movement & Aging

• Movement doesn’t have to be intense to be effective
• Strength supports independence in daily life
• Balance improves confidence and reduces fall risk
• Small, consistent movement matters more than occasional effort
• Exercise can be adapted to your current ability level
• Movement should feel supportive, not punishing

Simple Ways to Start Moving

• Take a short walk each day, even just a few minutes
• Practice sit-to-stand exercises from a chair
• Do gentle stretching in the morning or evening
• Use daily routines (like brushing teeth) to practice balance
• Stand up and move during TV commercials
• Choose activities you enjoy (gardening, light housework, music)

Building Strength Safely

• Start with your own body weight (no equipment needed)
• Focus on slow, controlled movements
• Use a chair or wall for support when needed
• Stop if you feel pain, dizziness, or discomfort
• Gradually increase time and repetition
• Stay consistent rather than pushing too hard

Improving Balance & Confidence

• Practice standing on one foot near a stable surface
• Walk slowly and focus on steady steps
• Keep pathways in your home clear and safe
• Wear supportive, non-slip footwear
• Take your time when changing positions
• Build confidence through repetition and patience

Making Movement Part of Daily Life

• Set simple, realistic goals
• Schedule movement into your day
• Pair movement with existing habits
• Listen to your body and adjust as needed
• Celebrate small progress and consistency
• Focus on how movement makes you feel, not how it looks