The Power of Fitness - Exercise Intentionally Well

I don’t know about you, but for me, exercise is a sticky point in my efforts to be Intentionally Well. . .

In my youth, I was a lettered high school athlete, playing 3 sports so I was actively engaged in physical activity in every season. Unfortunately, a move to Florida in my Sophomore year left me a lonely and lost teenager for the balance of my high school career. Then, as a new RN, I used my first paycheck to buy myself a very nice bicycle. I would ride to the gym, work out, shower and then ride to my 3-11 shift at the hospital after. Then motherhood sidetracked me again. I wish I hadn’t let that be the case. And there were times here and there that I dedicated myself for a year maybe 18months to working out regularly in a disciplined way- each time rewarded well by muscles that still remember their foundational season to season training and quickly regain their strength and tone when I rededicate to exercise. But now I am in my 60s and I am finding that exercise is more critical than ever! The sneaky but steady loss of strength is something that left unchecked will eventually rear it’s head in some incident of lost balance, breath or brawn that leaves you brutally aware of your vulnerability, your mortality frankly.

My exercise history is probably like many people’s- in different seasons in our lives, there are different resources (time, energy, money) to different priorities. You can see how one could de-prioritize exercise. But science shows that it’s critical to prioritize exercise at every stage and season of life. By connecting the action (exercise) to your core values (desire to live healthy, live long, be active) you create a motivating force that sustains from season to season. Our core values do not shift from year to year. Based in these foundational values, we will find the ways that work in our lives- in this season of our life- that allow us to merge the value of care for one’s physical self WITH the value of caring for one’s dependent children, spouse or parents. It doesn’t have to be an “either/or” situation. There is always the possibility for a “YES!/AND. . .”

But where to start? What exercise is right for you? What exactly does the evidence show about how much and what kind of exercise is best throughout the lifespan? Well, there’s an app for that! But before we get to the cool techy stuff, let’s review the data as published in the 2nd Edition of the Physical Activity Guidelines for Americans to begin to set some evidenced based goals for your age and lifestyle.

The Importance of Physical Movement Throughout the Lifespan

Physical movement is an essential part of a healthy life at every stage, from early childhood to older adulthood. Engaging in regular physical activity supports overall well-being, prevents chronic diseases, and enhances quality of life. The second edition of the Physical Activity Guidelines for Americans provides evidence-based recommendations on how different age groups can incorporate movement into their daily lives to optimize health. What I love about the resources they make available is their emphasis on just starting wherever you are and trying to push the needle just a little bit!

Early Childhood: Laying the Foundation for an Active Life

Physical activity plays a crucial role in the early years of life, contributing to healthy growth, development, and motor skills. According to the guidelines, preschool-aged children (ages 3-5) should be active throughout the day, engaging in a variety of movements such as running, jumping, climbing, and dancing. Parents and caregivers should encourage active play and aim for at least three hours of movement daily to promote physical and cognitive development. This is why I so deeply regret giving into the mythology that it was appropriate to delay my own well-being and say it was because I was busy mothering. I wish I had done a better job of laying a foundation. Take a look at this quick video that offers suggestions for getting active along with your children.

Youth and Adolescence: Building Strength and Confidence

For children and adolescents (ages 6-17), physical activity is vital for maintaining a healthy weight, improving cardiovascular health, and building strong bones and muscles. The guidelines recommend at least 60 minutes of moderate-to-vigorous activity each day. Activities such as playing sports, riding bikes, swimming, or simply engaging in outdoor play provide essential benefits. In addition to aerobic exercise, youth should include muscle-strengthening activities like climbing, push-ups, or gymnastics, as well as bone-strengthening exercises like jumping rope or running.

Regular physical activity in childhood and adolescence also improves mental health by reducing symptoms of anxiety and depression while enhancing cognitive function and academic performance. Schools and communities should prioritize physical education and active recreation opportunities to support youth in staying active. Here’s some tips for getting teens engaged in exercise. Or search #GetYour60 on social media.

Adulthood: Maintaining Health and Preventing Disease

For adults, physical activity is a key factor in preventing chronic diseases such as heart disease, diabetes, and certain types of cancer. The guidelines recommend at least 150 to 300 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming. Additionally, adults should engage in muscle-strengthening activities at least twice per week to maintain muscle mass and bone density.

Beyond preventing illness, physical activity improves mental well-being, boosts energy levels, and enhances sleep quality. Sedentary behavior has been strongly linked to increased risks of heart disease and mortality. Therefore, adults should make a conscious effort to sit less and move more throughout the day, incorporating movement into daily activities such as taking the stairs, walking during lunch breaks, or stretching between work tasks.

Older Adults: Staying Strong and Independent

As individuals age, maintaining physical activity becomes increasingly important for preserving mobility, balance, and independence. Older adults should follow the same general guidelines as younger adults but also incorporate exercises that improve balance and flexibility to reduce the risk of falls. Activities like tai chi, yoga, and strength training can help enhance stability and prevent injuries.

Regular physical movement in later years supports cognitive function, reduces the risk of dementia, and promotes emotional well-being. It is never too late to start being active—any movement is beneficial, even for those with limited mobility.

Pregnancy and Postpartum: Supporting Maternal Health

Physical activity during pregnancy and postpartum provides numerous benefits, including reducing the risk of gestational diabetes, improving mood, and aiding postpartum recovery. The guidelines recommend that pregnant women engage in at least 150 minutes of moderate-intensity aerobic activity per week, with adjustments based on individual health conditions and doctor recommendations.

Postpartum, physical activity can help mothers regain strength and reduce the risk of postpartum depression. Gentle activities like walking, stretching, and postpartum yoga can be excellent ways to ease back into an active routine.

Managing Chronic Health Conditions and Disabilities

For individuals with chronic health conditions or disabilities, physical activity can play a vital role in symptom management and overall quality of life. Exercise has been shown to reduce pain for those with osteoarthritis, improve insulin sensitivity in those with diabetes, and alleviate symptoms of anxiety and depression.

For individuals with conditions such as multiple sclerosis, Parkinson’s disease, or ADHD, physical activity can improve cognition, coordination, and mental clarity. The key is to find safe, enjoyable, and accessible activities suited to individual needs and abilities.

Breaking Down Barriers: Making Physical Activity Achievable

Many people struggle to meet recommended activity levels due to barriers such as lack of time, motivation, or access to safe environments for exercise. The good news is that all movement counts—small, consistent efforts add up over time. The updated guidelines emphasize that any amount of physical activity provides benefits, and there is no longer a minimum duration requirement.

Incorporating movement into daily life can be as simple as taking short walks, dancing to music at home, gardening, or using a standing desk at work. The key is to make movement a priority and find activities that bring joy and fulfillment. There are many ways you can “stack” exercise into your daily activities. Check out this video to get the creative juices going.

The Lifelong Impact of Physical Activity

Engaging in regular physical activity throughout the lifespan leads to profound short-term and long-term health benefits. From childhood to old age, movement enhances physical, mental, and emotional well-being. The second edition of the Physical Activity Guidelines for Americans provides a clear roadmap for individuals of all ages to integrate movement into their daily lives for optimal health.

As for that cool techy app I mentioned: Check out the Move Your Way Activity Planner.  It will let you customize your activity plan for the week so you are more likely to hit your exercise goals for the week.

For more detailed recommendations and additional resources, explore the following pages:

• Move Your Way website where you can explore the physical activity recommendations by age group.

• Health Benefits of Physical Activity which include increased energy, better sleep and better mood.

• Exercising with Chronic Health Conditions such as arthritis, chronic pain, diabetes, high blood pressure and dementia.

• Learn more about the three different types of exercise here to include aerobic, strengthening and balance as your lifestyle goals.

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Every move counts—start today to MOVE YOUR WAY and make physical activity a lifelong habit!

Terri Pinder, APN