Movement Is Medicine: Staying Strong and Healthy for Life

This article was originally published in Senior Times on 11th June 2025. I was delighted to have it featured there — you can also read it on their website here.

Taking care of your health isn’t just about avoiding illness. It’s about preserving your strength, mobility, and independence so you can live fully — without feeling limited or frail as the years go by. Our bodies are built to move, and staying active plays a key role in maintaining both physical and mental wellbeing. As we age, the importance of consistent movement becomes even clearer. It helps protect against muscle loss, reduces the risk of chronic conditions such as heart disease and diabetes, and supports mental clarity and emotional balance. Moving regularly is one of the most effective ways to sustain quality of life and support your independence.

It’s Never Too Late to Begin

Many people have watched their parents slow down and face health challenges later in life, and they want something different for themselves — not just to live longer, but to live well. If you’re starting to think about these things now, it’s important to know that meaningful change is possible at any age. The transition into this stage of life often comes with shifts in routine, roles, and priorities. Retirement or children leaving home for example can disrupt daily rhythms and leave people unsure of how to maintain structure and purpose. This can lead to unintentional inactivity, poor sleep habits, or eating routines that don’t support wellbeing. These changes can affect energy levels and physical health, but with some guidance and commitment, it’s entirely possible to build a balanced lifestyle that supports strength and vitality.

A Real-Life Example: Building Routine, Connection, and Strength

I worked with a couple recently who were navigating life after their children had left home and retirement had begun. The wife was eager to make positive changes, and the husband was initially reluctant to join the conversation. However, they both committed to my 8-week coaching program. Together, we created a simple daily routine that brought structure and movement into their lives. Each morning, they began with breakfast followed by a walk — a chance to get fresh air, move their bodies, and connect. Evenings became a time to prepare meals together, something the husband discovered he genuinely enjoyed. He also signed up for a woodworking class, adding purpose and variety to his week. This routine helped them develop healthier habits, such as going to bed earlier and fitting in another gentle walk before the day ended. These changes supported their energy, mood, and overall wellbeing. This case highlights the importance of setting boundaries and routines that work for your unique lifestyle. Creating space for movement, shared activities, and personal interests fosters both physical health and emotional connection, which are vital for long-term wellbeing.

Why Movement Matters

The human body isn’t meant to be still for long periods. Regular movement supports muscle strength, balance, and flexibility — all vital for maintaining independence as we age. Aim for around 40 to 45 minutes of movement at least four times a week. This doesn’t have to mean running or intense exercise. Walking, cycling, swimming, yoga, or any activity you enjoy counts. Strength training is particularly important. Building muscle helps prevent falls, supports joints, and keeps you feeling strong. Try to include resistance exercises at least twice a week, along with activities that improve flexibility and mobility like Pilates or gentle stretching. Beyond the physical benefits, movement also supports mental health. Activities such as walking outdoors can reduce feelings of stress and anxiety while improving focus and overall mood. Together, these benefits show why regular movement is such a vital part of living well.

More Than Just Exercise

Good health also depends on a balanced diet, managing stress, quality sleep, and staying connected to others. These areas work together to build resilience and help you feel your best. Nutrition plays a key role in supporting your body’s ability to stay strong and recover from daily wear. Including a variety of vegetables, fiber, protein, and healthy fats helps maintain energy levels and supports muscle health.

Sleep quality impacts how your body repairs itself and how you feel during the day. Establishing a calming bedtime routine and limiting screens before sleep can improve restfulness. Social connection is another important factor for health and longevity. Engaging with friends, family, or community activities provides emotional support, purpose, and motivation to stay active and engaged in life.

Ready to Get Started?

If you’d like support building healthy habits that fit your lifestyle — whether it’s movement, nutrition, connection or stress management — I offer an 8-week coaching program designed to help you feel stronger and more energized every day.

Learn more by emailing me at info@elvahealthcoach.com or book a free consultation.