Just Keep Moving: As You Age, Movement Matters More than Exercise

As seniors, we know that being active is one of the greatest gifts we can give ourselves. Every stretch, every step, every time we bend to pick something up reminds us that we’re alive. 

The body thrives on movement. Even at rest, the body is surprisingly active, pumping blood, processing air, cleansing toxins. Movement is essential for living fully as we age.

Movement shouldn’t be confused with exercise

Exercise is a system of movements targeting specific aspects of fitness.  Conversely, movement is vital for healing the whole self. It’s driven by the deep inner need to be independent. Although physical fitness and exercise programs designed to keep seniors in shape are popping up everywhere, exercising isn’t always something that fills us with the warm fuzzies. 

Studies show that exercise classes are used by a relatively small segment of the senior population, depending upon health, mobility, transportation, and other factors that vary widely among seniors. While many benefits come from attending an exercise program, the regular movement of daily living is what keeps us alive and thriving. 

It would serve us better to think of keeping active as preserving our independence rather than trying to make an 80-year-old body act like a 50-year-old’s.

Exercise is structured; movement is natural. We need both, but it’s movement — simple, daily, joyful — that keeps us aging well.

Movement for the whole self

When we make the most of the activity that’s part of everyday living, the benefits aren’t limited to the physical body. Movement preserves overall health of the mind and spirit as well. 

When we move:

-We circulate energy 

-We lift our spirits 

-We regain self-confidence

-We strengthen the parts of us that time can never take away

Movement and independence

Independence for seniors is less about doing everything alone and more about maintaining control, choice, and dignity in daily life. 

Age is too often used as an excuse for inactivity. I believe that we accept far too readily that aging is the cause of decline in body, mind, and spirit. It takes effort to take responsibility for yourself and use every opportunity you can to keep active, but the alternative is worse.

Keep in mind that movement is essential for the whole self, not simply the body. The opportunities to weave movement throughout your day are limitless. 

Research findings strongly support regular, low-to-moderate movement and reduced sedentary time for older adults.

The following suggestions for being an active senior aren’t medical recommendations, but suggestions based on personal experience. The extent to which you can do these activities will vary. Only you can decide what’s possible for you.

Basic daily activities plan

These gentle, motivating movements are associated with real-life tasks, yet support healthy aging, mobility, confidence, and joy. They comprise a safe, balanced framework anyone can undertake.

1.Bathing and getting dressed – These activities require range of motion (stretching, reaching, twisting), balancing on one foot, and walking on slippery surfaces. 

2. Getting up and down from sitting –This requires leg strength and hip mobility and is good for circulation.

3. Walking, standing, climbing stairs – Mobility involved in these activities supports cardiovascular capacity, leg strength, balance and gait stability.

4. Cooking, washing, and putting dishes away –In the regular act of preparing and eating meals, we engage in reaching, lifting toget items from cupboards or shelves, and bending down to pick something off of the floor.

Overall, adopt a mindset that:

Encourages daily light activity: walking, gentle strength/balance exercises, standing up regularly — not just “exercise sessions.”

Emphasizes consistency: Small amounts of movement can accumulate to meaningful health benefits.

Advocates for multifaceted wellness: Combining movement with good nutrition, sleep, and mental/emotional care. Physical health, mental health, and independence are deeply connected.

Movement is a celebration of life. Every stretch, every step, every breath tells your body: I choose to keep going. Aging is not a slow fading — it’s an opportunity to live more consciously, more joyfully, and more connected to yourself.

Start anywhere. Start today. Your body — and your spirit — will thank you.

Written By Dr. Susanne T. Eden

Dr. Susanne T. Eden spent her career providing leadership to educators across Canada as a teacher, author, consultant and staff developer. Among her achievements, she is a past President of the Canadian Association for Young Children and past Chair of the Board of Governors, Seneca College, Toronto Ontario. Now 87, she shares her personal story of healing and personal transformation in her book, Healing from the Inside: Living Fully as You Age (Sept. 13, 2025), inspiring others to approach the gift of aging with optimism and purpose. Learn more at www.susanneeden.com.