Movement Beyond “You Need to Walk More"
- Carla
- Feb 27
- 4 min read
If you’ve ever been told, “You need to walk more,” I get it…you may have rolled your eyes…I’m pretty sure we all know that by now. Here’s the thing: movement matters, and not just for steps counted or calories burned. Physical activity is nourishment for your bones, heart, muscles, mood, and yes, your joy!
For me, physical movement is as important as what’s in your medicine cabinet. Even 15 minutes a day of focused, intentional walking delivers measurable benefits for strength, circulation, sleep, mood, and resilience.
And let’s be honest: I’ve heard the line, “I just don’t have time to work out.” Yet most of us make time for hair appointments, shopping, manicures, and pedicures. I say (with a smile) that bone, heart, and muscle health would rank right up there, too. It’s not Either/Or, it’s BOTH/AND.
Movement IS medicine. It doesn’t have to feel like a chore. And it can be fun!
Finding Movement That Makes You Smile
Not everyone falls in love with movement right away; that’s okay. While yoga is the first “go-to” for most, it isn’t for everyone. The idea, here, is about what works for you in this season of life. Bring some creativity and, ideally, a smile (or laughter) to the design or update of your movement plan.
Here are some ideas that go beyond “walk more” or traditional exercise routines:
Seated or standing stretches while sipping morning coffee
Strength work with resistance bands or household items
Light aerobic movement: marching in place, stair climbing, or quick mini circuits
Functional movements are integrated into daily life (squats while brushing teeth, standing heel raises while washing dishes)
The key is that movement feels doable, even playful, rather than overwhelming. The more you enjoy the process, the easier it becomes, and the more likely you are to continue.
Creative, Fun Movement from the Dynamic Decades® Ladies
In our membership group, we brainstormed ways to move that made us smile or even laugh. We challenged ourselves and each other to come up with ways to incorporate movement that was silly, fun, and creative. Here are some of our favorite ideas:
Salsa while loading or unloading the dishwasher
Lunges while loading or unloading the washer/dryer
Dancing during commercial breaks
Leg lifts for 2 minutes each hour between 4 pm and 6 pm
Walking up and down stairs a few times a day
What would you add to the list?
The goal is to integrate movement without sighs or eye rolls. When it’s fun, it’s more likely to become a habit. In my experience, eye rolls don’t typically lead to sustainable, repeatable, successful action steps. And…neither does grumbling!
And here’s where our ABCs of Aging (Always Be Curious) come in. Ask yourself:
What movement makes me laugh or smile?
How can I fit a little energy boost into routines I already do?
What small, enjoyable actions can become daily habits?
What will I commit to doing for the next week?
Even tiny, intentional bursts of activity are powerful. Movement doesn’t have to be formal. It just must happen.
Movement and Connection: Better Together
Movement is nourishing, and when paired with social connection, it becomes even more powerful. Having an “exercise buddy” can help keep you both accountable and motivated, make the activity more enjoyable, and transform movement into shared laughter and conversation. Take a class together, check in with a friend on progress, or brainstorm fun ways to move during the day. When movement and connection join forces, you’re nourishing body, mind, and spirit all at once.
Movement for Mind, Body, and Spirit
Movement isn’t just about muscles or steps. It’s about:
Bones & joints: Strength and mobility protect independence.
Heart & circulation: Aerobic activity supports cardiovascular health.
Mood & energy: Short bursts of movement improve clarity and resilience.
Connection & joy: Dancing, stretching, or moving with friends, or even solo, feeds your spirit.
Movement nourishes the whole person, just as food, connection, and rest do. And when it’s fun and playful, it becomes sustainable!
Your Invitation
If movement hasn’t yet found its joyful place in your day, start small. Be creative. Be curious. Dance while doing dishes, stretch while reading, take a quick walk up the stairs. Notice how it feels. Notice the energy, the breath, the smile.
Movement is nourishment. You don’t need a gym membership, a timer, or a perfect routine. Just begin with curiosity, intention, repetition, and a little bit of joy, and it will lead you to the next steps.
There is plenty of literature supporting the importance of physical movement for resilience and healthy aging. I’m confident that most of us know this. The point of this blog is to expand the conversation about physical movement to include having fun, laughing, and yes, being a little silly. We don’t have to default to eye rolls, sighs, excuses, and grumbles…For those of you who have a routine, continue walking, running, practicing yoga, and going to the gym. For those who are not inspired, are bored with their current routine, or are looking for ways to smile, I hope this inspires you to create your own brand of ‘creative movement.’
So, what would you add to this list? How are you creating practices that support dynamic aging? I’d love to hear from you!
Comments