We’ve all heard the saying, “Use it or lose it.” It’s a phrase that can be applied to many aspects of life, from language skills to physical movement. When it comes to staying mobile and independent as we age, we can modify that phrase to “Move it or lose it.” Just like any skill, if we don’t practice moving, we can lose our ability to do it effectively.

As we grow older, our bodies naturally change and slow down. Muscles weaken, joints stiffen, and our balance may falter. It’s easy to feel as though we’re in a constant battle against time, but the good news is that it doesn’t have to be a losing fight. The earlier we start incorporating regular movement into our lives, the better off we’ll be. But even if you haven’t been active for years, it’s never too late to start. Contrary to the old adage, you *can* teach an old dog new tricks!

What Do You Want to Improve?

One of the most important questions you can ask yourself is: “What movement skill do I want to improve?” Whether it's getting in and out of chairs more easily, maintaining your balance while walking, or building up the strength to lift groceries without strain, every skill you maintain or improve contributes to your independence.

Daily life requires us to perform various functional movements like pushing, pulling, lifting, squatting, lunging, twisting, and carrying. Each of these movements relies on a combination of flexibility, strength, and balance. That’s why it’s so important to take a well-rounded approach to fitness, addressing multiple areas instead of focusing on just one.

Flexibility, Strength, and Balance: The Keys to Mobility

Flexibility helps us maintain a good range of motion in our joints, allowing us to bend, stretch, and reach without discomfort. Strength, particularly in the muscles around your hips, core, and legs, is crucial for everyday tasks like standing up from a seated position, walking up stairs, or carrying groceries. And balance is what keeps us steady on our feet and helps prevent falls—a leading cause of injury among older adults.

By working on all three of these areas, we give ourselves the best chance at maintaining or even improving our ability to move independently and care for ourselves.

Where to Start: The Move Your Way Program

If you’re wondering where to begin, you’re not alone! Fortunately, the U.S. Department of Health and Human Services has developed a helpful resource called the Move Your Way program. This program is designed to guide people of all ages and abilities through creating a balanced, manageable activity routine.

The general recommendation is to aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with two days of muscle-strengthening activities. While this may sound like a lot at first, it’s actually quite achievable—especially when you consider that everyday tasks like cleaning, gardening, or even walking the dog all count as physical activity. Best of all, none of this has to happen in a gym!

Visit the Move Your Way website here to explore personalized activity options. By answering a few simple questions, you can create a plan that fits your lifestyle and needs. It’s easier than you think—you might be surprised by how much exercise you’re already getting without even realizing it!

The Benefits of Staying Active

Regular exercise doesn’t just improve mobility. It also enhances your overall quality of life. Being active can help manage chronic conditions, reduce pain, improve mental health, and boost your energy levels. And, of course, the ultimate benefit is maintaining your independence. The more mobile and self-sufficient you are, the more you can enjoy life on your terms.

So, the next time you think about skipping that walk or stretching routine, remember—move it or lose it! Your body will thank you for it, and so will your future self.