7 Easy Ways to Start Getting Active

Most of us sit far more than we move: in the car, at a desk and on the couch in the evening. Too much sitting raises your risk of serious health problems, but getting active doesn’t have to mean grueling workouts. These 7 easy ways to start getting active fit into your normal day.

Why Moving More Matters

Regular activity strengthens your heart, muscles and bones, helps manage your weight, and improves your mood and sleep. U.S. guidelines recommend at least 150 minutes a week of moderate activity plus strength training twice a week, but any movement is better than none (Piercy et al., 2018).

7 Easy Ways to Get Moving

1. Try a New Sport

Exercise doesn’t have to feel like a chore. Pickleball, tennis, golf, swimming or a local club turns activity into something you look forward to, and you’ll meet people along the way.

2. Walk More

Many of us drive even for quick trips to the mailbox or corner store. Walk when you can, park farther away and take the stairs. A daily walk on the beach or around your neighborhood adds up fast.

3. Spend Less Time Sitting

Stand up and move for a few minutes every 30 to 60 minutes. A standing desk, walking phone calls or a short stretch break all help. Desk worker? Try simple moves to reset your mid-back.

4. Try Biking

Cycling is easy on your joints, gets your heart pumping and covers more ground than walking. Southwest Florida’s flat roads and trails make it a great choice.

5. Take a Yoga or Mobility Class

You don’t have to run hard or lift heavy to get active. Yoga and mobility classes build flexibility, balance and strength, and they help you relax.

6. Move While You Watch

Do squats, marching, light dumbbell work or stretches during your favorite shows, or pedal a stationary bike while you stream.

7. Play With Your Dog

Your dog has plenty of energy to share. Longer walks, a game of fetch or a trip to the dog park get you both moving.

Is Pain Holding You Back?

If pain or stiffness keeps you from these activities, don’t just push through it. A physical therapist can find the cause and give you a plan so you can move comfortably again. Get checked promptly if you have chest pain or shortness of breath with activity, joint swelling, numbness or weakness, or pain that keeps getting worse. Read why motion is lotion.

Research

• Piercy, K. L., et al. (2018). The Physical Activity Guidelines for Americans. JAMA, 320(19), 2020-2028. PubMed

Everything we do follows The Gray Method™: find the cause, fix it, then build you up so it stays fixed.

Start Moving With a Plan

Want help getting started? Our personal training in Fort Myers builds a simple plan around your body, with degreed, certified coaches who specialize in adults 50+ and work alongside our Doctors of Physical Therapy.

Not sure where to start? Our Free Fit-After-50 Assessment is about 30 minutes, one-on-one, with a gentle movement screen and a personal roadmap. No cost, no pressure, no contracts.

Call our office at (239) 223-0484 to schedule your assessment.