Moving with Meaning: Gentle Exercise, Ikigai and Holistic Wellbeing in Later Life

Physical activity in later life is about much more than “keeping fit”. It is about staying able to do the things that matter – getting to the mandir or gurdwara, cooking for family, walking in the garden, or picking up a grandchild.

When movement is connected to ikigai – a personal sense of purpose – it becomes far easier for older adults to stay active within their abilities.

Why Movement Is So Important for Older Adults

Regular activity in later life helps to:

• Maintain mobility and balance
• Reduce the risk of falls
• Support heart health, blood sugar and weight
• Boost mood and reduce anxiety and depression
• Protect cognitive function and independence

The NHS outlines clear guidance on physical activity for people aged 65 and over, emphasising that older adults should aim to be active every day: NHS – Physical activity guidelines for older adults.

Age UK also offers accessible advice and programmes to help older people move more in ways that suit their needs:
Age UK – Being active as you get older and
Age UK – Helping older people to keep active.
Even small amounts of movement, repeated daily, can make a real difference.

The Power of Purpose-Driven Movement

It can be hard to motivate someone with “You should exercise for 30 minutes today”. But if we ask:

“What do you want to keep doing?”

The answer might be:

• Walking to the local shop or mosque
• Sitting on the floor to play with grandchildren and then getting back up
• Climbing stairs to reach the bedroom
• Cooking favourite dishes

Now movement has a clear purpose: every stretch, step and breath is an investment in what makes life meaningful.

Gentle Exercise Ideas for Older Adults at Home

Always check with a GP or physiotherapist before starting new exercise, especially after illness or surgery. Once it is safe, a live-in carer can support:

• Chair-based exercises
  Ankle circles, knee lifts, gentle marching in place, shoulder rolls, arm raises and hand squeezes.
• Supported standing and balance work
  Holding the back of a chair or worktop, heel-to-toe walking along the counter, and simple weight shifts from one leg to the other.
• Short, meaningful walks
  Around the house, garden or to the front gate – or to a place that matters such as the local shop, place of worship or a neighbour’s door.
• Yoga and breathing practices
  Gentle, adapted yoga postures with a focus on breath can improve flexibility, reduce anxiety and support sleep. Breathwork is a key tool for calming the nervous system and supporting resilience.

Ayurvedic Perspective on Movement

Ayurveda encourages regular, appropriate movement tailored to age, constitution and season. For elders this typically means:

• Gentle, daily activity rather than intense bursts
• Combining movement with fresh air and natural light where possible
• Respecting pain and fatigue, but avoiding long periods of total inactivity

A live-in carer with a holistic outlook can observe how the person responds and adapt accordingly – perhaps choosing a short walk after a light meal, or stretching while listening to devotional music.

Movement, Mood and Social Connection

Being active is easier – and more enjoyable – when it has a social element. In practical terms, that might mean:

• Walking with the carer, chatting about memories
• Group exercise classes in the community (with carer support to attend)
• Inter-generational activities – dancing with grandchildren or playing games in the garden

These moments feed both body and spirit. Staying active is one of Age UK’s top tips for ageing better:
Age UK – Top tips for ageing better.

Overcoming Fears and Barriers

Many older adults avoid movement because they fear:

• Falling
• Embarrassment or “looking weak”
• Pain or breathlessness

A calm, trained live-in carer can:

• Offer reassurance and close supervision
• Liaise with physiotherapists and nurses to follow safe plans
• Celebrate small wins – “You walked to the garden today – that’s brilliant”
• Make movement feel like partnership, not pressure

Creating a Purposeful Movement Plan

Instead of a generic exercise plan, consider a purpose-first plan:

1. Identify one or two things your loved one really wants to keep doing.
2. Break those down into physical abilities (for example standing from a chair, or walking 20 metres).
3. Create a few simple, daily movements that support those abilities.
4. Build them into existing routines – after prayer, before meals, during television ad breaks.

This is where a holistic live-in carer really shines: they can weave movement into life, rather than bolting it on.

Want Support to Keep Your Loved One Moving with Confidence?

If you would like your loved one to stay active, independent and connected to what they love – not just “do exercises” – we can help design a purposeful movement routine within a live-in care package.

Talk to us about holistic, movement-supportive live-in care

U&I Care – Helping elders move towards what matters.