Motivation for Movement
Why we exercise...
Most days, I find a way to fit some form of exercise into my routine. It’s something I truly enjoy, and I always feel better afterward—whether it’s an intense workout or just a walk. Movement has become a non-negotiable priority in my life, and it’s not something I take for granted.
I spent over twenty years working as a group fitness instructor at a gym that welcomed people of all ages, but especially older adults. Many of the instructors, myself included, were what you might call “seasoned.” We often discussed what kept us coming back to teach and train, and one phrase became our shared mantra: “Exercise is a privilege.”
That phrase stuck because we knew it to be true. Over the years, each of us had faced injuries, illnesses, and setbacks. We had reached the age where even a light workout could lead to sore muscles the next day—but we still showed up, because we knew not everyone could.
Interestingly, the more “experienced” instructors often made the best teachers. We knew how to motivate, how to modify, and how to emphasize the often-overlooked elements of fitness—like balance and flexibility. We understood that fitness was no longer about wearing a smaller size or having sculpted abs. It was about maintaining strength, independence, and quality of life.
How Fitness Goals Evolve
Now that I’ve officially reached AARP status, my goals have shifted again. I’m lucky to have avoided joint replacement surgeries, but I do deal with chronic hip pain, a tricky post-surgical shoulder, foot issues, and the occasional lower back or neck flare-up. It’s like a game of whack-a-mole—when one pain subsides, another seems to pop up.
Still, I’m not giving up. Like many of my peers, I find ways to work around my limitations. The benefits of exercise far outweigh the challenges. Plus, I’m kind of addicted to the feeling of accomplishment that comes with a good sweat session. There’s nothing quite like knowing you’ve done something good for your body, and I can’t say that about every choice I make.
Different Strokes for Different Folks
Some people take their exercise routines to the extreme. My husband, for example, is part of a cycling group that rides 25–50 miles most mornings, training for 100-mile events. One of his friends is preparing for a 350-mile ride that he plans to complete in under 24 hours. His bike is outfitted with all kinds of energy bars, gels, and electrolyte concoctions. It’s like fueling a car.
I used to be a distance runner and cyclist too. I loved logging hours of endurance training. These days, though, I’m more of a dabbler. I crave variety, and I like a little socializing to go along with my workouts.
In a typical week, I’ll do 3–4 cardio/strength/core workouts with friends, go on daily walks with the dog, play some golf and pickleball, maybe hike or bike around the neighborhood. I also take Pilates reformer classes, which have been great for building core strength, balance, and focus.
My goals now? Keep moving, minimize muscle loss, and don’t fall.
Yes, I’ve reached the age where my doctor asks during my annual physical how many times I’ve fallen in the past year. I used to roll my eyes at that question, but I’ve since watched friends recover from serious fall-related injuries. These days, I’m extra cautious around stairs and throw rugs.
The Proven Benefits of Exercise
Science backs up what many of us have long suspected: Exercise is the best way to slow down the aging process. It reduces stress, lowers blood pressure and cholesterol, helps with weight management, and improves sleep. It can even delay the onset of dementia, depression, type 2 diabetes, and heart disease.
And here’s the good news: it doesn’t have to be intense to be effective. Walking is one of the best exercises for aging bodies. Squats and push-ups are also excellent for building strength.
What the Experts Say
According to the Mayo Clinic, the best anti-aging exercise routine for older adults includes: 150 minutes of moderate aerobic activity (like brisk walking) each week, or 75 minutes of vigorous activity (like jogging), strength training at least two days per week, and balance exercises (like standing on one foot).
Dr. Nathan LeBrasseur, director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, emphasizes the importance of both aerobic and strength training. He says these activities not only improve muscle and bone health, but may also support cognitive function.
A recent Mayo Clinic study found that exercise can reduce the number of senescent cells—the aging cells that contribute to chronic diseases.
Making It Enjoyable
Yes, exercise releases endorphins and can feel addictive—but that doesn’t mean it has to be grueling. It should also be fun. You don’t need to spend hours in the gym or train like an Olympian. Just move your body in a way that brings you joy.
Splash in the pool, hike a trail, play catch with your child or your dog. Pull weeds, ride your bike, or dance in the kitchen. However you choose to move, your body and mind will thank you.
Exercise is about living well. It’s a privilege, one that becomes more precious with age. Whether you're dealing with aches, adapting to new limitations, or just looking for something that makes you feel alive, keep moving. We are all worth the effort.
Your turn: Readers share their workout tips and routines:
Kathy Young: “Reformer Pilates, three times a week. Safe and effective for main flexibility and balance.
Davonne Porter: “I am addicted to the group fitness classes at the YMCA. The friendships I’ve developed are priceless. I’m there Monday through Friday by 5:30am.”
Felicia Greenwood: “What motivates me is wanting to get the most out of the years I have. I am intentional about moving, whether it’s running, teaching spin class, some weights for bone density and strength, or just a long walk outdoors. I want to be able to do things with my grandchildren. I am inspired by the people I lead at the senior center. They are amazing!”
Kathy Shoemaker: “I swim laps three times a week. I decided to do something I enjoy so I keep at it.”
Kelly Norton Warner: “Walking the lazy river at Sholem keeps me motivated because it is exercise and meditative at the same time.” Outdoor nature, water and conversation with friends. What can be better motivation?”
Dan Parker: “I used to love Cross Fit! Turned 60 and now I do lighter workouts but still push myself. The older you get the harder it is to hold on to muscle. Need to keep moving or your body will shut down. Walk, run, jump rope. Weight training is essential.”
Maria Palmer: “I’m all about staying active and healthy. The Y offers amazing classes. Kickboxing, Barre, and weight training are my faves. I’m looking forward to trying pickleball and golf soon.”
Ellen Cunnington: “I went to the Fitness Center for years. Marcia is the reason I was able to play golf decently.”
Joy Sheehan: “Exercise is my mental therapy and stress reliever. I adapt my routine seasonally. Summer I love gardening and biking outdoors.