Sandy's Note: Finding Movement in the Everyday

“Wellness shouldn’t feel like a series of deprivations.”

— Ezekiel J. Emanuel, MD, from Eat Your Ice Cream

This month and next, I’d like to spend some time exploring how we can thoughtfully modify our daily activities to support overall wellness. One of the simplest and most accessible ways to begin is through physical activity.

According to experts at the National Institute on Aging (NIA), older adults benefit from three main types of movement: aerobic activity, muscle strengthening, and balance.

Let’s bring this into a more practical, everyday perspective.

Aerobic activity can be any movement that gently raises your heart rate and breathing. You might notice you need to pause between words while talking, but you can still carry on a conversation. This could look like walking, light yard work, or simply moving through your day with intention. Over time, you may even notice a light sweat.

Strengthening activities are often already part of daily life. Bending to pick something up, carrying groceries, gardening, or completing household tasks like laundry or washing dishes all engage the muscles in your legs, back, and arms.

Balance requires a bit more awareness. Do you sit or stand while getting dressed? Do you walk on uneven surfaces like gravel, sidewalks, or stairs? These everyday moments challenge and build balance, which is essential for preventing falls and injuries. Activities like yoga or Tai Chi can further strengthen balance, posture, and core stability.

Many daily activities naturally combine all three — strength, balance, and aerobic movement.

If you belong to a fitness center or community space, consider the added benefit of social connection. Even something as simple as meeting a friend for a walk, visiting a local coffee shop, or spending time outdoors can support both physical and brain health. Walking, conversation, fresh air, and shared moments all contribute to overall wellness.

The cost is willpower, engagement, motivation, and consistency.

The value is stronger brain health, improved physical well-being, meaningful connection, and a greater sense of wellness in daily life.

As we’ve often heard — just do it.