Move It, or Lose It — And Yes, That's Actually What the Research Says.
- Lia Rawlins
- Jun 23
- 5 min read
Updated: Jun 24
By Lia Holland, Founder — Leo’s Friends Senior Concierge Service
Let me be upfront about something before we get into this: I am not a doctor, a physiotherapist, a personal trainer, or any kind of fitness professional, though I could probably use one of each for myself. I’m a woman who started a senior concierge service because she drove a stubborn old man to the hospital on New Year’s Eve and never quite recovered from how much it changed her perspective on things.
But I’ve been doing a lot of reading lately. Because when you care about what you are building for seniors and their families, you start to see just HOW important this stuff is — and one of the most important things is how much of a difference regular movement makes. Not marathon-running. Not gym memberships. Just movement. Gentle, consistent, doable movement.
My sister and I have tried to explain this to our own very stubborn old man... sorry, I mean our dad. Someone who has always been very active. It took a very long time to explain to him that his body has changed. He's the first to admit that wrapping his head around aging has been a challenge, so I'm not being hard on him... but trying to explain that the activity he has been used to over the years, just aren't as safe as they used to be. Like how climbing log piles with a chainshaw to cut firewood ALONE, with no one home, might result in a catastrophic injury, that somehow only ended up being a torn achilles tendon and a cast for 6 months (oh how this could have been so much worse). Stubborn. Remember. I said stubborn... and from what I am seeing, this is NOT unusual at all for the boomers of the world.
So I went down a bit of a rabbit hole, because that's just what I do, and pulled together information from trusted sources like the World Health Organization, the CDC, and peer-reviewed research, and put together some simple printable exercise guides that anyone can access — seated movements, standing movements, a mix of both — designed with seniors in mind and presented in a way that isn’t intimidating. Though my dad isn't quite ready for seated movement exercises, he can't just get a gym membership and start ripping curls with 25lb weights because at some point, he used to. His body needs exercises more appropriate for his age and his lifestyle. Now, he is just an example, but I am going to talk about why certain movements and simple exercises can change everything for the senior body, even if you don't want to admit you may benefit from it.
The Honest Truth About Movement and Aging
Here’s something that doesn’t get said enough: your body responds to movement at any age. Research consistently shows it is never too late to start being physically active — even people who begin exercising later in life see real, meaningful improvements in their strength, balance, and overall health, INCLUDING MENTAL HEALTH.
That’s not a motivational poster. That’s what the science actually says.
The World Health Organization recommends that adults over 65 aim for at least 150 minutes of moderate activity per week — which sounds like a lot until you realize that’s about 20 minutes a day. A walk around the block. Some gentle stretching while the kettle boils. Seated exercises during the morning news. It adds up faster than you’d think. Now, I'm not suggesting you all go and grab a pickle ball paddle and challenge your friends to a tournament, but I'm not saying that isn't possible eventually, either.
What Regular Movement Actually Does
The benefits are more wide-ranging than most people realize — and they go well beyond just “staying fit.”
It dramatically reduces the risk of falls. This is the big one. Falls are one of the leading causes of injury and loss of independence for seniors — and they’re far more preventable than most people think. Research shows that regular strength and balance training can reduce fall risk by up to 33%, and some studies put the number even higher — with moderate physical activity reducing fall risk factors by up to 50% for seniors who exercise consistently.
That’s the difference between living independently and not.
It protects the brain. Research shows regular exercise may slow brain aging by up to 10 years. Ten years. Let that sink in for a moment.
It lifts mood and reduces anxiety. Evidence shows that exercise can relieve stress, reduce anxiety, and ease depression. Isolation and low mood are genuinely common among seniors — and movement is one of the most accessible tools available to counter both.
It supports heart health, sleep, and energy levels. Cardiovascular health, blood pressure, sleep quality — regular movement has documented positive effects on all of them. The kind of tired you feel after a gentle walk is very different from the kind of tired that comes from sitting still all day.
It helps maintain independence. Muscle strength, flexibility, and balance aren’t just “fitness goals” — they’re the practical building blocks of being able to get up from a chair, carry groceries, and move safely through your own home. Use it or lose it, is unfortunately, very real. But the good news is: you can get a lot of it back.
“But I Haven’t Exercised in Years”
Doesn’t matter. Truly.
The research is clear that beginning an exercise program later in life still delivers meaningful benefits. You don’t need to start where you left off twenty years ago. You start where you are, with what you’ve got, and you build from there — slowly, safely, and at a pace that works for your body.
Chair-based exercises are a genuinely excellent starting point for anyone who hasn’t been active in a while, or who has mobility limitations. They’re effective, low-impact, and don’t require any equipment beyond somewhere to sit. From there, gentle standing movements — with support nearby if needed — build strength and balance over time.
Small. Consistent. That’s it. That’s the whole strategy.
Our Free Printable Movement Guides
Because I believe this stuff matters — and because I wanted to make it as easy as possible for seniors and their families to get started — I’ve put together a set of simple, free printable exercise guides. They cover a mix of seated and standing movements, laid out clearly with straightforward instructions.
⚠️ A note from me: I am not a medical professional. These guides have been put together based on information from trusted health organisations and resources, but they are not medical advice. Please check with your doctor or healthcare provider before starting any new exercise routine — especially if you have existing health conditions, recent injuries, or concerns about your mobility. When in doubt, ask first.
With that said — if your doctor gives you the green light and you’re looking for a simple, low-pressure place to start, these guides are designed with exactly that in mind. No gym required. No special equipment. Just movement, at your own pace, in your own home.
You can download the printables right here on our website — completely free, no sign-up required. Print them out, stick them on the fridge, share them with a parent or neighbour. They’re for everyone.
One More Thing
Movement is easier — and more enjoyable — when you’re not doing it alone. If you or someone you love could use a consistent, friendly presence to help make getting out and staying active a little easier, that’s exactly what Leo’s Friends is here for.
Because getting older doesn’t mean slowing down. It just means being a little smarter about how you keep going. And no one needs to a climb log pile with a running chainshaw in hand to prove your still capable, I promise.
Lia Holland is the founder of Leo’s Friends Senior Concierge Service, serving Central Vancouver Island from Duncan to Courtenay. Download our free senior movement printables at leosfriends.ca or call 250-268-1150 to learn more about our care plans.
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