Small Steps, Big Benefits
Staying active can feel like an uphill battle. Everywhere you look, there are different recommendations for gym memberships, exercise apps, and fitness trackers. Movement doesn’t need to be complicated or expensive. When planning your movement and exercise, think of the Maid of the Mist at Niagara Falls. It moves along slowly but surely. Use the acronym MIST to help you remember tips to stay active and healthy!
M: Medicine Exercise and movement are the best medicines we have for bone and joint health—and they’re free! They also benefit your heart, lungs, and mental health, and even help you achieve your fountain-of-youth goals. When paired with using healthy food as medicine, movement and medicine become powerful tools for improving your musculoskeletal health.
I: Individual One size does not fit all when it comes to movement. The things your body can do are not the same as what your neighbor’s body can do. Find a way to move that works for you! Remember, any weight bearing movement will help your body build strong bones, and many exercises will help you prevent falls. Talk to your doctor or physical therapist to find an exercise program that works best for your body.
S: Start Small, Slow, and Steady If you’re not used to moving regularly, try moving for five minutes and see how it goes. You do not have to start with a five mile run around your neighborhood! Start small, start slow, and start steady. Give yourself permission for that to be enough, and try again the next day. Building strong bones and healthy joints will happen slowly over time.
T: Time Exercise and daily movement is not a race. Do it on your time, and make it work for you. There is no shame in walking back and forth in your kitchen while your coffee brews, stretching in your living room during commercial breaks, or marching in place while you’re on the phone with your sister. That movement still counts even when it’s only a minute or two at a time. And as always, five minutes of something is better than zero minutes!
Progress, Not Perfection
Incorporating movement into your life doesn’t have to be daunting or overwhelming. By keeping the MIST acronym in mind—Medicine, Individual, Start Small, and Time—you can create a personalized approach to staying active that fits your unique needs and lifestyle. Remember, every small step you take adds up to big benefits for your bone and joint health. Whether it’s a short walk, a few stretches, or a quick dance break, find joy in moving your body. Start slow, stay consistent, and celebrate every moment of progress. After all, it’s not about perfection—it’s about progress!
