A Breath of Fresh Air: Encouraging Physical Activity in the New Year

The new year brings a fresh sense of hope and motivation for making positive changes, especially when it comes to health. For caregivers, this is a great opportunity to gently encourage your client to engage in a little physical activity right alongside you!  While it may feel like a challenge to introduce the idea, there are ways to approach the topic with support and positivity. Here’s how you can talk about incorporating physical activity into a routine and why even just a short walk can make a big difference.

1. Start with Positive Reinforcement

Before suggesting physical activity, recognize and affirm the person’s current efforts, no matter how small. Whether it's a task they've completed on their own or a routine they follow, a little praise goes a long way and may help them feel more open to trying new things. 

2. Frame Exercise as a Fun and Rewarding Activity

Exercise can sometimes be seen as a chore, especially if it’s been a while since it’s happened. Rather than focusing on taking a walk as a task to complete, frame it as something fun and beneficial like a breath of fresh air.  Emphasize how taking a walk isn’t a formal workout but a chance to explore the outdoors, catch up, or simply enjoy the surroundings.

3. Start Slow and Build Up

It’s important to approach a conversation about forming a new habit in a way that lets them know that you recognize their current energy levels and limitations. If they have health conditions or limited mobility, it’s essential to be patient and gentle in your approach. Let them know you understand and that every day is different. Encourage them to do what they can even if it’s 1 to 2 minutes of activity and have a planned spot where you can both sit for a rest. 

4. Highlight the Power of Nature

Sometimes, a short walk isn’t just about the physical benefits, it’s about the mental rejuvenation that comes from being outside. You can share how much a change of scenery can lift the spirits, even on cloudy days. Research shows that spending time outdoors can improve mood, reduce stress, and increase overall well-being.

5. Try to Implement a Routine

Consistency helps, especially when it comes to starting a new habit. Suggest setting aside a regular time each day or at certain points in the week to take a walk. This could be something as simple as a morning stroll or a post-lunch walk down the street. The goal isn’t to set a strenuous routine, but to create a regular, easy habit that both of you can look forward to together.

6. Address Potential Concerns

The person you care for might have reservations about physical activity, especially if they haven’t been active in a while. Be prepared to address their concerns with understanding and solutions. If they’re worried about feeling tired, falling, or struggling to keep up, acknowledge those feelings and reassure them that you will go at their pace.

7. Celebrate the Small Wins

Even if the walk is short, celebrate the fact that it happened. Acknowledge the effort and progress made, no matter how small it may seem. This positive reinforcement will help encourage future walks and will reinforce the idea that any amount of physical activity is an achievement.

Taking a walk may seem insignificant, but its impact on health is profound. Walking is a low-impact, accessible form of exercise that can improve heart health, strengthen muscles, boost mood, and increase energy levels. Beyond the physical benefits, a walk outside exposes both of you to fresh air and sunlight, which can improve sleep, reduce anxiety, and contribute to better overall mental health. The beauty of walking is that it doesn’t require fancy equipment or preparation, it’s something you can do anywhere, at any time, and it’s as much about the experience as it is about the activity. Enjoy the fresh air!

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