The Joy of Movement
- 4 hours ago
- 6 min read
My wake-up call was the day I had to ask my son to carry the vacuum cleaner up the stairs for me. I had known for a while that my physical ability was deteriorating, yet I didn’t have time to exercise. There weren’t enough hours in the day as it was. But, that was the day I realized I had to get intentional about my fitness.
Although I loved aerobic dance in my twenties, my fifty-eight year old body wasn’t up to the challenge. So, I opted for online yoga classes that I could practice at home before I got dressed for work in the morning.
In the beginning, I lacked the strength and balance required for some of the poses. There were mornings that I felt like a giant jellybean rolling around on my yoga mat.
But, I managed to stick with it because the paced breathing and stretching still felt good. I didn’t understand it at the time, but yoga stimulates the flow of energy in our body.
Eight years later, I still start my day with 30 minutes of exercise alternating between yoga, cardio, and strength training with free weights. I love how I feel in my body. It’s easy for me to squat down, get up from the floor, and even carry the vacuum cleaner up the stairs.
Recommended Guidelines
The latest guidelines recommend a combination of cardio and strength training activities. If you are new to exercise, pace yourself to avoid over training. Remember that any physical activity is better than no activity.
Regular physical activity provides multiple benefits:
Reduces risk for chronic diseases such as heart disease, Alzheimer’s, cancer, and Type 2 diabetes;
Lowers resting heart rate, cholesterol levels, and blood pressure;
Enables optimal weight management;
Supports brain health, mood, and cognition;
Improves sleep;
Strengthens bones and muscles; and
Improves balance and flexibility.
The good news is that these benefits show up as soon as you start and increase over time.
How to Get Moving
Choose Something Fun: Begin by selecting an activity that you enjoy. If team sports are your thing, consider joining a league sponsored by your local community center.
There was a time when I didn’t enjoy any activity because I was so out of shape. If you can relate, then choose an activity that complements your current fitness level. I've provided some suggestions below.
Start Slow: Although the Centers for Disease Control recommend 150 minutes of moderate-intensity physical activity a week, this should not be your goal when starting out. While it may be tempting to dive in, listen to your body.
Fortunately, I found beginner-friendly yoga classes when I was starting out. It took a year before I could hold plank pose with my knees off the mat. And, perhaps another year before my first chaturanga dandasana into upward-facing dog.
In the beginning, my yoga practice only lasted about 10 minutes. By going slowly, I avoided injuries that could have derailed my effort.
Inside or Out: The type of exercise people enjoy determines where they do it. Jimmy chooses the gym to take advantage of the variety of weight resistance equipment available. Because she is into running and rucking, Nancy is adept at exercising outdoors regardless of the weather.
I used to enjoy exercise classes at the gym because being with other people encouraged me to do my best. Nowadays, though, I love the flexibility of working out at home with a recording. Regardless of my schedule, I can workout whenever I want.
Make it a Habit: Healthy habits are more likely to persist when we integrate them into our existing routine. Link your exercise time to an activity that you already do every day.
Initially, I tried exercising after work but too often I was exhausted by the end of the day. Other days I couldn't leave the office until late. Eventually, I discovered that exercising before getting dressed in the morning worked best for me.
Once something becomes routine, we tend to do it on autopilot. There are plenty of mornings my mind whines, “I don’t feel like practicing yoga today,” but my body rolls out the mat anyway.
Staying Motivated: As any professional athlete will attest, working with a coach can yield better results than training solo. When Nancy decided to add weight-lifting to her marathon training, she partnered with a fitness trainer at the local gym. Lis works with a competitive bodybuilder who provides distance coaching through texts and virtual meetings.
Anita takes daily walks with her neighbor. Having an accountability partner gets her out the door on days she feels tempted to stay home.
It won’t take long to experience changes to your strength, stamina, and mood. Pay attention to how you feel and celebrate your success.
To Track or not to Track: You may have heard the expression “energy flows where attention goes.” Whether your goal is to lose weight or build strength, setting a specific target, and tracking your progress is critical. Lis tracks her workouts so her coach can access her progress.
My fitness tracker device lets me know whether I am exercising at a moderate or vigorous intensity level. I’ve discovered that actives like shopping or toting groceries provide additional opportunities to meet my weekly cardio goal.
Good for Beginners
Here’s a list of activities that are good for beginners, as well as experienced exercisers. As you get stronger, you can increase the challenge level.
There are countless exercise classes available on YouTube for free. I put together a list of videos from my favorite instructors. Let me know what you think.
Walking
Walking requires no special equipment, or gym membership and odds are you already know how to do it. The benefits of are widely accepted, A Harvard study involving 12,000 participants concluded that walking for an hour a day reduced the effects of 32 obesity-promoting genes by 50%. Walking can reduce arthritis by lubricating joints and strengthening the surrounding muscles. Gentle walking after a meal can reduce glucose spikes.
Qigong
Developed in China over four thousand years ago, qigong is similar to yoga in that it involves a series of movements linked to the breath; another words, a movement starts with an inhale before flowing to the next movement on an exhale.
More than just an exercise, qigong is a form of energy medicine. Other biofield therapies include reiki, acupuncture, and Healing Touch (the modality I am trained in).
According to the National Center for Complementary and Integrative Health (NCCIH) conditions that appear to improve with a regular qigong practice include blood pressure, chronic heart failure, Chronic Obstructive Pulmonary Disease (COPD), knee pain, cognition, cancer, substance abuse, balance, Parkinson’s disease, and fibromyalgia.
30-minute qigong healing activation practice (includes 10-minute intro to qigong)
Tai Chi
Tai chi is a form of qigong. There is excellent evidence that tai chi is beneficial for depression, dementia, as well as cardiac and stroke rehabilitation, in addition to the qigong benefits listed above.
Yoga
It is believed that humans have been practicing yoga since 500 B.C. Initially a spiritual practice, contemporary yoga is viewed as exercise. All forms of yoga link movement with breath.
According to NCCIH, yoga has been demonstrated to relieve stress, improve mental health and sleep, and reduce fall risk. It may also help reduce pain in the head, neck, and knees.
For many, getting started is the greatest challenge. Physical activity may feel awkward and uncomfortable in the beginning. With persistence, your body will move more easily. Before you know it, exercise becomes fun. You’ll find yourself looking forward to working out.
Keep in mind that if you start today, by this time next week you will be fitter than you are today. Every day, every week that goes by, exercise will get easier. The rewards are worth the effort.
References
U.S. Department of Health and Human Services. “Physical Activity Guidelines for Americans, 2nd Edition.” Accessed Aug 14 2026. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Pitts, Carolyn. "Eight Intentions for Self-Healing." Intend Well LLC. Aug 15 2025. https://www.carolynpitts.com/eightintentions
My book, Eight Intentions for Self-Healing, shows you how to use the power of intention to reclaim your personal power to heal. Filled with practical techniques, insightful exercises, and self-assessments, your healing journey starts here.
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