Question: My mom lives with us and has no problem walking on her own, but she just sits most of the time. I’ve encouraged her to “get moving” but she doesn’t see the need. Any suggestions?

Response: I would have a talk with her: Does movement cause pain? Is she afraid of falling? Has her get-up-and-go got up and left? Address any of these issues with her doctor and seek his advice concerning restrictions.

Then, encourage your mom to “get moving” by informing her that research shows we are never too old to exercise and there are many advantages at any age. A sedentary lifestyle is unhealthy for anyone, even the elderly. Exercise builds strength, endurance, and energy. It can improve flexibility and balance, which in turn can help prevent falls. Other benefits include alleviating depression, improving sleep, preventing cognitive decline, and lowering the risk of conditions such as diabetes, heart disease, osteoporosis, colon cancer and Alzheimer’s disease. Once you have convinced your mom of the many benefits of getting out of the easy chair, join her in participating in appropriate activities. Yes, exercise is vital for caregivers as well, and workouts can be more fun with a partner.*

Many people equate exercise with the gym; this is certainly an option, but there are many others. You and your mom may enjoy swimming, walking at the mall, an exercise class, or joining a line-dance group. If none of these are a good fit, there are many other ways to get your body moving. There are numerous at-home exercise DVDs that require no special equipment. Or, you can play your mom’s favorite music and the two of you can dance to the beat. That may generate some laughter, which is also good for you. You can perform household chores to music (try mopping to Proud Mary– you will have a super-clean floor!) Gardening and simple yard work is another great form of exercise. Stretching and lifting small weights can be done while seated. Each time you stand up, do a few deep knee bends or toe-raises. How about playing with the grandchildren? I think in the last six months, the time I felt “most alive” was after playing a pick-up game of basketball with four of my grandchildren and a few of their friends. Now, that’s a work-out! (Be careful – I told the kids that no one was allowed to foul Grammy!)

Remember, exercise doesn’t have to be strenuous to be effective. Frequency and consistency are the keys. Instead of a half-hour session, you can enjoy three ten-minute increments of various activities (stretching, lifting weights, vacuuming, etc.). Don’t forget to start slowly and include a cool down period afterwards. Anytime you experience severe pain (especially chest), unusual shortness of breath, dizziness, or break out in a cold sweat while exercising, you should stop immediately and call your doctor or 911 if warranted.

Whether you and your mom decide to exercise at home or participate in an organized activity, stay committed but don’t get locked into a monotonous routine. Enjoy each other’s company, as well as all the mental and physical benefits you will reap.

*If the person you care for is physically unable to exercise, I encourage you to find your own work-out partner.

CARING TIP: Your exercise routine should include: cardiovascular (raises your heart rate, increases endurance); strength training (uses weights to build muscle and bone mass, improves balance and prevents falls); and flexibility (increases range of motion, reduces pain and stiffness).