Perhaps you made the new year’s pledge to begin to exercise, but you’ve yet to develop a plan. Or maybe you were gifted a new gym membership but your anxiety about going to a gym has stopped you in your tracks. The inertia, the fear, the “gymtimidation”- they’re all real if you’re new to exercise- or newly returning to exercise. But for the sake of your health, both physical and mental, it’s important to get beyond the barriers and find a path that works for you. Because the bottom line is this: There’s more and more evidence that physical activity and daily movement are essential for healthy aging. For scientific support to motivate you to move, check out our previous posts on exercise here.

What’s holding you back? First of all, the anxiety or stress you feel from contemplating a trip to the gym is widely shared: One survey found that ½ of all Americans have felt that same level of intimidation from being at a gym. Whether you’re concerned that you won’t know what you’re doing, or you’ll look silly in comparison to others, or you worry someone will be judging you as you try to use the equipment- those are all commonly felt emotions, especially if you’re in a busy gym with lots of younger members. Some strategies to overcome these emotions? Sports psychologist Jenny Meggs suggests you set yourself up for success by starting simple, doing some reconnaissance so you understand the gym set-up, booking a session with an expert to show you the ropes, and heading to the gym during off-peak hours- so as to minimize your bumping into others (especially in this time of continuing Covid). You may also want to try a beginner’s class so you’ll more likely find a supportive environment. The Mayo Clinic also has some practical and straightforward advice for those who want to establish a fitness program now.  And, if you’re a more mature woman who’s worried about how you look in typical gym wear, you may want to check out Any Age Activewear, a new brand of activewear intended for women over 40, who want to feel covered and supported- yet stylish- when working out.

But remember, the mantra that you need to keep moving does not mandate that exercise can only happen in a gym. As we’ve repeatedly made clear, lots of different daily activities can count toward your daily movement goals, including walking, gardening, or golfing. Furthermore, evidence continues to mount that you needn’t exhaust yourself in a puddle of sweat in order to achieve the physical and cognitive benefits that come from activity. For example, a new study published in JAMA Network Open reports that even relatively light physical activity- such as a leisurely daily walk or a weekly game of golf- could still substantially cut your risk of dementia, in comparison to those who stay sedentary. So if you’d rather swing a golf club than a kettlebell, there’s still plenty of benefit for your body. To find out more, tee yourself up here. In fact, worldwide, it’s been estimated from a recent research study that even small increases in physical activity among older adults could prevent up to 275,000 deaths annually. 

Maybe you feel like it’s too late in the game for you to benefit- that whatever positives come from physical activity are likely to have little value for you, given your age or health. Well, put that thinking to bed, as ongoing research reports that even those late in life can still benefit from physical movement. For example, new mice studies out of the University of Arkansas suggest that even if exercise is not adopted until much later in life, it can still slow the effects of aging on the cellular level. Published in the journal Aging Cell, this new study supports the notion that no matter how old you are, it’s never too late to benefit from physical movement. To find out more, plan your next walk and read here.