Stay Active: An Essential Action for Vibrant Longevity
Your fifth and final essential action to explore is Stay Active.
And this might be the easiest one to accomplish.
Put on your sneakers. Walk around the block. March in place in front of YouTube. Repeat at least four times a week for 45-minutes.
You’ve got this!
But, listen. That’s the bare-bone minimum.
Your brain needs oxygen-rich blood to keep it healthy. Your heart needs a good work-out. Your bones need impacts such as walking or jumping to stay strong. Your joints need to go through their full-range of motion daily.
Staying Active seems easy; after all, our bodies are designed to move, lift, pull, push, carry, and walk. So why is it so hard to “find the time” to exercise?
One simple answer to that question is that I would bet that you tend to put everyone else’s needs ahead of your own. Perhaps it’s time to think about YOU being alive and healthy and strong as more important than your other tasks. By taking the time for you to Stay Active, you are showing your loved ones that you want to stay healthy for THEM! It’s not selfish; it’s selfless!
Why you take the time to exercise will be a personal decision for you. I can only share the facts about why staying active is so important to your mind and body. What you do with this knowledge is solely up to you.
Perhaps a list of movements that are more “fun” might be helpful:
Find an activity that’s fun for YOU! (I like yoga, for example, but you might like biking better.)
My friends and I like to combine activity with travel. We really enjoy going on yoga retreats, but obviously we can’t afford to be on retreats every week. We fill our normal days with completely free activities like taking walks with each other (even if we can’t be together, we visit on the phone while we are walking - staying active AND connecting to thrive!)
Brisk walks can brighten your day and significantly add to your physical and mental health.
Just keep moving!
Dancing: Whether it's Zumba at the Y, salsa at a club, hip-hop at a party, or just freestyling in your living room, dancing gets your heart pumping, improves coordination, and boosts your mood. I own an incredibly fun silent dance set, so I often throw parties for my friends so we can all dance together--in silence! I’m not sure what’s more fun, the dancing or the simultaneous, off-key singing everyone does while listening and dancing to three different songs! You can’t hear yourself singing, but everyone who isn’t wearing a headset can! It’s just too much fun!
Rock Climbing/Bouldering: This is a full-body workout that builds strength, flexibility, and problem-solving skills. Plus, it must be incredibly satisfying to reach the top! Let me know where the best rock climbing spots are! This is one area where I need some tips.
Swimming: A low-impact, full-body workout that's gentle on your joints, swimming also a great way to cool off on a hot day and meet people at the your local YMCA. I find it a little cold to swim indoors in the winter, but that’s just me. You might love it!
Kayaking/Paddle boarding: Enjoy the outdoors while strengthening your core and upper body. It's a peaceful and very scenic way to exercise. I took a picture in Bermuda years ago of a lone paddleboarder. I never found out their name, but I was in awe of their amazing experience, and when I run across that photo again, I’ll post it here.
Hiking: Explore nature trails and get your heart rate up while taking in beautiful scenery. It's a great way to combine exercise with fresh air. Have you tried the AllTrails app? It’s currently $36 a year, but if you’re a hiker, it’s practically indispensable. Are there any other awesome hiking apps? Let me know!
Martial Arts (e.g., Taekwondo, Kickboxing, Brazilian Jiu-Jitsu): Develop discipline, strength, and self-defense skills. My daughter was on the Jiu-Jitsu team in high school, and our oldest practiced karate. You only have to re-watch The Karate Kid to recall how awesome martial arts can be for your strength and your mind.
Team Sports such as Volleyball, Basketball, Soccer: Join a local league or play with friends. Team sports provide a social outlet while improving your cardiovascular health and coordination. You can Stay Active and Connect & Thrive at the same time!
Rollerblading/Skateboarding: A fun way to get around and improve your balance and leg strength. Please take lessons first and wear protective gear!
Yoga or Pilates: Challenge yourself with these graceful forms of exercise that build strength, flexibility, and body awareness--not to mention a vastly improved mind/body connection that can lead to decreased stress while it quiets your racing “monkey mind.”
Parkour/Freerunning: Navigate obstacles in your (usually city) environment with agility and creativity. It's a challenging and exhilarating way to move. One of my Naval Academy classmates who’s near or about 60 is a hardcore parkour fan. It’s fun to watch, too! Check it out on YouTube.
Try searching for “____ near me” and you should be able to find these fun activities near where you live.
It’s not too late to start!
Remember, to Stay Active and form a habit, just start with something small. Even a one-minute march in your house can get you started on a new daily routine. Most importantly, try something enjoyable! When you're having fun, you're more likely to stick with it.
And when you’re ready, add strength training and weight-lifting to your routine. If you’re already lifting weights, it might be time to increase them. We’ll cover these topics more in depth in future blog posts.
Ladies and gentlemen, get ready to pump some iron. As the Mayo Clinic explains, you won’t believe how good working out your muscles will make you feel. Your future self will thank you!
Stay Active! It’s essential.
Go get your sneakers! Let’s go!
I hope you’ll power up your future self and commit to finding ways each week to Stay Active! We’ll dive into this topic in greater detail through deep dive research in The Pounce Pot Post and weekly tips in The Pounce, our upcoming, free weekly newsletter.
For an explanation of the Five Essential Actions to achieve vibrant longevity and active pro-aging, read here.
A Review of Each Essential Action
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