We were born to move and be buoyant. The evidence for this is provided firstly by the measurable and holistic benefits of being active for our physical, mental and emotional health, and secondly by the hazards of being inactive. As we have shown in other posts, physical inactivity can be lethal. (See: Are you an Active couch potato?  How ‘pre-frail’ are you?)

So we know that movement, being physically active, whether you define this in terms of the amount of moderately vigorous exercise undertaken each week, or whether you carry out a wide range of other non-sedentary activities, benefits every part of the body and substantially extends life.

We also know that in terms of being ‘buoyant’, even 10 minutes of physical exertion can release feel-good chemicals in brain tissue which can elevate our mood, reduce stress and increase our ability to be more focused. Exercise can even reduce the way certain genes express themselves, an important consideration given that the risk of frailty and falls is said to be more heritable than breast cancer.

If the benefits are so obvious why are they not more compelling? Why does the largest group of the adult population still fall into the category of being mostly sedentary, often overweight and lacking muscle strength and standing balance.

Even though most adults overestimate their amount of physical activity, the evidence shows that the older we get the percentage of us who undertake even a minimum of physical exercise has remained static over several years. Irrespective of whether we are working or retired, and the age we retire is increasing, by the time we reach 70, only about one in five of us exercise and this decreases even further when we reach 80.

Could this just be an example of habitual sedentary behaviour?

If we start from the assumption that sedentary behaviour is just a habit, then how can we inspire, motivate or even cajole people like you and I, including those in their 40s and 50s, to start moving towards a life we could love even more than the one we have? What would have to change for us to care enough about our health and well-being, to take the first steps (literally) to achieve this, until it becomes habitual?

It is never too late. A study published in the British Journal of Sports Medicine in early 2014 showed that previously sedentary individuals who became active in middle age, had almost as good an outcome as the group who had been physically active before the study started. Even when taking into account other lifestyle factors, those who chose to become more physically active during the study period had a 7 times less risk of becoming ill or frail over the next 13 years than those who remained inactive. Proof, if we needed it, that: “It is never too late for an old dog to learn new tricks”, or as someone else said: “There is no quicker way to become an old dog than to stop learning new tricks”.

What motivates you?

If you ask any group of older adults what they want in the future many will say things like: “To stay healthy and fit enough to continue doing the things that are really important to me”. Or “My priorities are to stay pain free, maintain my capacity to get about, retain my independence, or stay engaged with community or family activities”. Perhaps you share some of these aspirations or others which could have the added benefits of your looking and feeling amazing.

If these aspirations are important, and being habitually more active is a significant way of achieving these or other outcomes, then the self-discipline and organization necessary to start and maintain this habit should be easier.

Therefore what is more important to you right now than moving more and being less sedentary, and as a result feeling and looking amazing?

Let’s look at how we can reduce the barriers that in the past may have led to conflicting demands on your time and other resources, or may have caused boredom, discomfort, or exacerbated chronic pain or disability.

For most of us getting started is sometimes the biggest step. For advice regarding this and then making it a habit see: Moving towards a life I love: Making it easier.