Creating Exercise Habits for Older Adults and Individuals with Challenges

The beginning of the year often inspires many to commit to New Year’s resolutions. While nearly 45% of people resolve to make changes, most abandon their goals by Valentine’s Day. Common resolutions include weight loss and starting an exercise routine, particularly after the holiday season when extra pounds tend to creep on. However, sticking to these promises can be challenging, especially for older adults or those with disabilities.

Research indicates that initial enthusiasm can wane due to distractions in life or a perceived lack of progress. Yet, many individuals eventually succeed in establishing exercise as a lifelong habit, and you can too!

A study by researcher Diane Klein, PhD, highlights what motivates long-term exercisers—those who have maintained their routines for an average of 13 years. Interestingly, the focus for these individuals was less on physical appearance and more on overall health and well-being. Their primary motivators included:

• Fitness

• Feelings of well-being

• Increased energy

• Enjoyment of the activity

• Prioritizing exercise

• Improved sleep

• Enhanced alertness

• Relaxation

• Weight management

• Overall appearance

To help you establish positive exercise habits, consider the following tips tailored for older adults and individuals with challenges:

1. Find Enjoyable Activities Fitness doesn’t have to be difficult or dull. While many gravitate toward traditional exercise equipment for its simplicity, it can lack the emotional connection that keeps people engaged. Instead, look for exercises that you find enjoyable, whether it’s walking in nature, swimming, or even dancing. The key is to find activities that bring joy, making it easier to stick with them.

2. Engage with Others Exercising with friends or in a supportive environment can significantly enhance motivation and adherence. Group settings foster camaraderie and encouragement, which can be especially beneficial for older adults. Working out with a partner or in small groups can provide the social interaction that helps sustain motivation over time.

3. Prioritize and Schedule Your Workouts Incorporating exercise into your routine requires intentionality. Set aside specific times each week to exercise, treating these appointments as essential commitments. Whether it’s two to three hours weekly, find times that suit your lifestyle. If mornings aren’t your thing, schedule workouts for when you feel most energetic and motivated.

4. Recognize Progress Celebrate all forms of progress, not just weight loss. For older adults, improvements in strength, balance, and endurance can be significant milestones. Notice when you can lift heavier weights or complete a workout without fatigue. Keeping track of these accomplishments will help maintain motivation.

5. Connect with the Post-Exercise Feeling Remember the positive feelings that follow a workout. Harnessing this sense of well-being can motivate you on days when exercise feels challenging. Focus on how good you feel after exercising to encourage consistency.

6. Shift Your Mindset Exercise should be viewed as a necessity, not a luxury. Change the dialogue from “if I have time” to “I must make time for exercise.” With just a few hours each week, you can significantly impact your health and well-being. Consider the benefits of moving more compared to time spent in front of a screen—your health is worth the investment!

Making positive choices about exercise today can lead to a healthier, more active lifestyle in the future. Remember, it’s never too late to start, and every little bit helps!