10 Tips On Staying Healthy and Moving Well
Staying healthy is easier for me now that I’m a member of the USATF Georgia Race Walk Committee. Recently, I attended a day-long seminar called “Putting the Pieces Together: An Athletic Wellness, Health Promotion, Injury Rehabilitation & Prevention Podium Masterclass.”
Yes, really.
It may be a mouthful, but the class was excellent. Because I enjoyed it so much, I thought I’d share some of the ideas as they apply to everyone. Here are a few things that may help some other older adults with their fitness and health journeys.
1. Nutrition and sleep are just as important as training.
It doesn’t matter if you’re walking ten miles a day. If you’re not properly fueling your body, you won’t see a lick of progress. You’ve got to find a healthy balance. You can’t eat too much, and you can’t eat too little. Speaking of too little, getting less than an optimal amount of sleep is awful for your health! Power off electronic devices well before bedtime. This includes phones, computers, and TVs. Going to bed at the same time every day helps. Of course, you can’t beat a full night’s rest of 8 to 10 hours. Not only will this improve your mood, but it may also help lower your risk for serious health problems, like diabetes and heart disease.
2. Journal, journal, journal.
If you want to make strides on your health journey, then keep a log of everything you do. When you wake up in the morning, write down your heartbeat. Record how many hours you slept. When you go walking or training, write down how far, how fast, and the route you took. You can even add some notes about how you felt, the weather, etc. When you take a day off, write that down. This will help balance your training and recovery, track your progress, and motivate you.
3. Don’t neglect the basics.
Do cross-training and vary your exercises. Don’t just walk the same path, distance, or speed every day. In other words, switch things up every so often! It’s not healthy or helpful to do the same things over and over again. My current routine involves walking, gym time, and pickleball several times a week. Also, work your core! Building a stronger core helps with just about everything we do. Sadly, our core doesn’t get enough attention. You need at least a basic routine to strengthen your core muscles, which will stabilize your spine and pelvis. Some weight training of the upper and lower body can also help fortify bone density.
4. Keep moving!
Exercise isn’t the only way you can get your body moving and your muscles firing! Try to get up and move around periodically throughout the day. According to Harvard Health, long periods of inactivity cause blood sugar to rise and get all out of whack. Even after you leave the gym for the day, don’t stop moving. Get off your couch and walk around your house. Maybe do a little laundry or cleaning. You can even stand instead of sitting while binge-watching your favorite shows. Or turn on some music and start dancing. Move, move, move!
5. Stay hydrated.
You can’t be your best self if you’re dehydrated. Not only can not drinking enough water leave you physically tired, but it can also have a huge impact on your mental well-being. Some studies show that those who don’t drink enough water are more likely to feel anxious, depressed, and even suicidal! Dehydration can even activate fight-or-flight mode, making you feel more stressed. The solution? Drink lots and lots of water. Carry a bottle with you everywhere and sip it throughout the day. Make sure you eat hydrating foods, like fruit and veggies, too!
6. Stretch before bedtime and your workout.
Exercise is important. Moving is important. However, we often forget to do the third (and equally important) step—stretching! Seniors should do daily stretches for a variety of reasons. Stretching can improve your balance and posture, increase your flexibility, and even reduce stiffness in your arteries! It also promotes blood flow to your muscles, which can reduce muscle soreness. It’s even a known stress reliever, so it can improve your mental health, too! So, make sure you don’t forget this all-important post-workout activity. Stretch a little every day. Your body will thank you for it!
7. Don’t be discouraged.
Discouragement is a normal part of life. When it happens, it can completely derail us. If you have a day where you can’t exercise or indulge in too much junk food, don’t beat yourself up. Don’t stop pursuing your goals, either! To err is only human, so pick yourself back up and try again the next day. Treat setbacks as temporary and don’t dwell on discouragement. Just keep trying and give yourself permission to make mistakes!
8. Set long-haul goals and celebrate every victory, no matter how small.
Some people are intimidated by goals. Others see them as motivating. No matter what camp you fall into, don’t be afraid to set goals. Even small goals can be helpful, allowing you to visualize what you want and celebrate when you achieve it. An example of a small goal is to track your water intake and try to drink a certain number of glasses per day. Or you can make it a point to exercise a certain number of days per week or eat more fruit in your diet. Set goals and pursue them with everything you have!
9. Manage your stress.
In today’s fast-paced modern world, we all have stress. Some of us might even consider it a normal part of life. However, we shouldn’t just let our stress fester inside of us. In fact, chronic stress can be incredibly detrimental to our health. Left unchecked, stress can cause high blood pressure, fatigue, chest pains, and even stomach problems! If you want to stay healthy, manage your stress! Take naps. Go outside and commune with nature. Engage in a little self-care. Do whatever it takes to get those cortisol levels down!
10. Wash your hands.
Did you know that only 78% of Americans wash their hands regularly? Makes you think twice about shaking hands with someone, huh? Washing your hands can keep you healthy and prevent the spread of diseases, like colds and diarrheal diseases. Make sure you always wash your hands after you go to the bathroom, touching garbage, preparing (and eating!) food, or when you’re around someone else who’s sick. In other words, wash your hands to stay healthy!
More Great Fitness Resources
Remember, folks! Rome wasn’t built in a day. You can’t get fit and healthy in a day, either! However, what you can do every day is try to make healthy choices. Choose an apple for dessert instead of a cupcake. Go outside and walk for thirty minutes instead of binge-watching TV. Drink water instead of moving. Above all else, stay active. Enjoy retirement to the fullest. There is no time to get healthy quite like now.
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Originally published September 09, 2025
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