I’m less mobile so I’ve gained weight! I’ve gained weight so I am less mobile! Either way is not a great outcome for those of us that are aging and can possibly lead to more serious issues. Our mobility is essential if we want to continue our daily activities, visit our favoritep laces, or just stay one step ahead of the grandkids.
Losing mobility and flexibility as we age is common but throw in the weight gain and it can quickly lead us to this vicious little cyclical rationalization that starts out with “I can’t start exercising until I lose some weight” and quickly pivots to “If I lose some weight I can start exercising”.
While it is true that carrying extra weight will put undue stress or your joints and limit your flexibility and mobility, exercise alone is not going to fix this problem. We must make the necessary dietary changes needed to effectively lose weight and keep it off! Your diet plays a crucial role in your overall health and no amount of exercise is going to fix a bad diet!We can start off by trying to eat a more balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Cut back on processed foods, sugary drinks, and snacks. Remember we are trying to improve your overall health and fitness for the rest of our lives, so those fad diets are not going to do the trick because they are just not sustainable and who wants to eat cabbage soup three times a day anyway. The goal is to rewire our diet DNA by making little changes and substitutions.
But do I have to wait until I lose weight to start exercising? The answer in most cases is no but that doesn’t mean you should go from zero to marathon runner overnight.
The first thing to do is consult with your doctor before starting any exercise program, it’s essential to talk to a doctor to make sure it’s safe and appropriate for you. Your doctor can provide advice on the type and intensity of exercise that’s right for your level of mobility and health condition.
Ease into it. Small steps can lead to significant progress over time. Begin with simple exercises that you can do, such as chair yoga or gentle stretches. You can also incorporate more activity into your daily routine, like taking short walks or doing household chores that require movement. Now we are rewiring your Fitness DNA. Allocate a set time every day when you are going to concentrate on your fitness and vary it up so it does not become a drudge.
Find a supportive community: Joining a group or class can help you stay motivated and committed to your goals. Look for classes that can be or are geared toward seniors or those with mobility issues, such as water aerobics, seated exercise classes, or even walking groups.
Celebrate the small-scale victories! Losing weight and improving mobility can be a slow process, but it’s essential to celebrate your incremental progress along the way. Take note of any improvements in your flexibility or strength, clothes fitting differently, or just sticking to your diet and exercise plan and pat yourself on the back which in of itself would be a sign of increased flexibility.
It is never too late to start making positive changes in your health and wellness. Be patient and most of all, be kind to yourself. Focus on the progress you’re making and remember that even the smallest increments will ultimately add up to more life.