Make Movement a Habit

Staying active becomes more difficult as we get older. But it’s also one of the best ways to protect your health and maintain your independence. 

“Physical activity is the cornerstone of healthy aging,” says Dr. Randall Norgard, an orthopedic surgeon with over 30 years of experience in orthopedics and physical therapy. 

Dr. Norgard has spent much of his career practicing in the Twin Cities area and now provides care at Winona Health. Drawing on his extensive experience treating patients from diverse backgrounds, he explains that regular movement can help manage chronic conditions, boost mood and improve mobility. He also emphasizes the importance of listening to your body and making adjustments as needed. 

This message is especially timely with the National Heart Association’s Move More Month in April, which encourages everyone to prioritize physical activity. Whether it’s a daily walk, afternoons spent gardening or a weekly fitness class, the key is consistency. Even small, regular movements can add up to big benefits over time, helping you feel stronger, more energized and better equipped to enjoy the activities you love.
 

                             
                         TRY IT OUT

Aim for at least 150 minutes of moderate-intensity aerobic activity per week. Activities could include:

• Brisk walking  
• Yoga  
                           • Cycling   
                           • Swimming  

                            SOURCE: U.S. CENSUS BUREAU

Advantage, you

The Mayo Clinic underscores that consistent physical activity can lower the risk of several common age-related health challenges.

Short-term benefits:
• Reduces stress, anxiety and depression
• Boosts energy
• Promotes better sleep
• Improves flexibility and balance
• Lowers blood pressure and supports heart health

Long-term benefits:
• Reduces risk of chronic conditions like heart disease and diabetes
• Helps keep bones strong and prevent osteoporosis
• Lowers the risk of memory loss and dementia
• Maintains mobility and strength for daily tasks
• Supports a longer, healthier life

The power of movement 

Consistent movement offers both immediate and long-term health benefits, especially as we age. It can help improve mental wellbeing, increase flexibility and prevent or manage chronic conditions. 

“Staying active also plays a big role in preventing frailty and falls, which are major concerns for older adults,” says Dr. Norgard. “Regular physical activity helps you remain strong and more agile, so you’re less likely to face those issues.” 
 

Build a healthy routine 

Starting a regular exercise routine doesn’t have to feel overwhelming, even if you’ve been inactive for a while. Begin with low-impact activities like walking, swimming or cycling. These are gentle exercises that keep your joints moving without adding too much stress. 

Dr. Norgard explains that low-impact movement increases synovial fluid, which is the fluid that naturally exists in the joints. Increased fluid production will help reduce stiffness and improve flexibility. 

It’s equally important, he notes, to have fun with the activities you add to your routine. By starting small and focusing on exercises you enjoy, movement can quickly become a habit in your daily life. Here’s how to start:
 

1. Learn your options 

Discover what’s available in your community. Look into local gyms, community centers or programs like SilverSneakers® for senior-friendly fitness classes. “Accessibility is key,” says Dr. Norgard. “Knowing where to go and what’s available makes it easier to get started and stay consistent.” 

2. Set realistic goals 

Start with small goals, such as a 10-minute walk each day. Then you can slowly increase your time as you get stronger. Setting achievable goals helps build momentum. 

3. Mix it up 

Trying different activities will help keep things interesting. Alternating the activities you choose can also help target different muscle groups. If you’re used to swimming or water aerobics, consider trying activities like yoga or Tai Chi to challenge your body in new ways. 
 

4. Track your progress 

Celebrate your achievements by tracking your activity in a journal or fitness app. Seeing your progress can help you stay motivated and committed to your routine. 
 

"Regular physical activity helps you remain strong and more agile."

–Dr. Randall Norgard

Know when to adjust 

While staying active is a big part of maintaining good health, it’s important to listen to your body and make adjustments when needed. No matter which activities you try, you should always pay attention to how you feel before, during and after exercise. “It’s crucial to listen to your body’s signals. If something doesn’t feel right, take a step back,” Dr. Norgard reminds us. “This is key to preventing injury and promoting long-term wellness.” Pain, dizziness or shortness of breath should never be ignored, he goes on to explain. “If you experience any of these symptoms, it’s important to stop and rest. If the discomfort persists, consult with your doctor to make sure you’re not pushing yourself too hard.”

Move more this spring

As we age, it’s more important than ever to stay active for our physical and mental health. Move More Month is the perfect reminder that it’s never too late to add movement to your daily routine. “Small, consistent steps can lead to big improvements over time,” Dr. Norgard encourages. By moving more, you can enhance your health and enjoy a more active, independent life. It’s not about being perfect — it’s about making progress. This spring, take the first step toward a healthier you. Your body will thank you, and the benefits will last for years to come.