Move More, Your Way: Simple Strategies for Every Ability

Moving your body is good for your health, no matter your age or physical ability. You do not need to do hard workouts or run fast to stay healthy. Moving even a little bit every day makes a big difference.

Gentle Ways to Move

These activities build strength and help your heart without hurting your knees, hips, or back.

• Water Exercises: Water holds up your weight so your knees and hips do not hurt. Walking or swimming in a pool is very gentle on your body.
• Indoor Exercise Bikes: Riding a smooth indoor bike lets you move your legs without the hard pounding of walking on pavement.
• Flat Walking Paths: Walk on smooth, level ground like indoor malls or paved park trails to prevent tripping.

Moving While Sitting

If standing is hard or unsafe, sitting exercises keep your blood flowing and your muscles strong.

• Chair Workouts: Lift your legs, stretch your arms, or march your feet while sitting safely in a sturdy chair.
• Arm Exercises: Lift small cans of food or light items while seated to keep your arms strong.
• Muscle Squeezes: Press your hands together or tighten your belly muscles for five seconds, then relax. This builds strength without needing to bend your joints.

Balance and Safety Tips

Practicing your balance helps protect you from falling.

• Hold On Tight: Always practice balance exercises next to a heavy kitchen counter or strong chair so you can hold on.
• Slow Movements: Easy movements like chair yoga help you practice moving your weight slowly and safely.
• Clear Your Floors: Move loose rugs and objects out of your walking paths. Wear shoes with rubber bottoms that do not slip, and keep room lights bright.

Try short “movement snacks” for just two to three minutes a few times a day. Listen to your body, stop if you feel pain, and celebrate every bit of progress.

Need Help? We Are Here.

If you have questions about how to stay active or need tips for moving more in a way that works for you, please reach out to Troy Care Management. Visit our website at www.troymedicare.com to learn more or contact us directly.

Talk to a Troy Care Manager today! Call us at 910-878-2730 (Monday – Friday, 9:00 AM – 5:00 PM ET) to chat about your wellness goals.

Sources

• Water & Joint Relief: Torres-Ronda & Schelling (2014)
• Balance & Fall Prevention: Sherrington et al. (2019)
• Short Exercise Breaks: Francois et al. (2014)

This material is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Consult your healthcare provider if you have questions or concerns. Participation in this program is voluntary, and you may opt out of this service at any time by notifying your Care Manager. Benefits and features vary by plan/area. Limitations, exclusions and/or network restrictions may apply.

H4676_TroyWebsite_M_2026_J