Prepping Your Body for Movement
Approximate Read Time: 4 min
Starting a walk, exercise class, or even light strength training doesn’t have to feel overwhelming. The key is preparing your body so it has what it needs to move safely and effectively. Think of it as giving your muscles, joints, and energy systems the tools they need to perform well. Three essential and easy areas to focus on are hydration, nutrition, and stretching.
Hydration Station!
Even when you’re not actively exercising, mild dehydration can make you feel sluggish, dizzy, or achy—none of this helps when you’re trying to move! Water is important not only for quenching our thirst, but for lubricating joints, regulating body temperature, and transporting nutrients to your muscles as well.
How much?: The “8 glasses a day” rule is common, but how do we make sure we get those glasses in? An easy guide is to sip water steadily throughout the day and drink a glass 30–60 minutes before exercise/movement. You’ll get your water intake in no time! Need help keeping track? There are many helpful apps that allow you to keep track of your water intake throughout the day.
During exercise: Keep water nearby, especially in warm environments. Small sips every 15–20 minutes are better than waiting until you’re very thirsty. You’re losing water through sweat, so make sure you STAY hydrated.
Afterward: Replace what you’ve lost through sweat with water or a low-sugar electrolyte drink if you’ve been sweating a lot. You don’t only lose water through sweat but salt, too!
Food as Fuel
Your body works best when you’ve given it the right fuel. Just like a car can’t run on fumes, movement feels harder if you skip meals or eat the wrong foods before activity.
Before exercise: Aim for a light snack with carbohydrates and a little protein about 1–2 hours beforehand so your body has time to turn your food into energy. Examples: a banana with peanut butter, yogurt with fruit, or whole-grain toast with avocado.
After exercise: Refuel with protein and carbs to help your muscles repair and your energy replenish. Not a fan of the protein shakes everyone seems to be drinking? There are plenty of other options! Examples: cottage cheese with fruit, a turkey sandwich, or a smoothie with Greek yogurt and berries.
Everyday eating: Lean proteins, colorful fruits and vegetables, and whole grains create a strong foundation for active living at any age. Need help deciding on what to eat? Take a look at our recipe book! https://online.fliphtml5.com/aenwg/untw/#p=1
Stretching to Protect Your Joints & Muscles
Stretching is one of the simplest but most effective ways to keep your body moving well, especially as you get older. It improves flexibility, eases stiffness, and lowers the risk of injury.
Before movement: Focus on gentle, dynamic (moving) stretches that “wake up” your muscles and prepare them for more rigorous movement. Examples: arm circles, leg swings, or slow marching in place.
After movement: This is the time for longer, static stretches—holding each for 20–30 seconds. Do not bounce or pulse while stretching!
Calf Stretch: Stand facing a wall, place hands against it, and step one foot back. Keep your heel down and lean forward to feel the stretch in your calf.
Hamstring Stretch: Sit on the edge of a chair, extend one leg straight with your heel on the floor, and lean forward slightly from the hips.
Quadriceps Stretch: Stand, hold onto a chair for balance, bend one knee, and gently pull your foot toward your glutes. If you can’t reach your foot, holding your leg in place can be just as effective.
Chest Opener: Clasp your hands behind your back (or hold a towel if clasping is uncomfortable) and gently lift to open the chest and shoulders.
Upper Back Stretch: Extend your arms in front, clasp your hands, and round your shoulders forward to stretch between your shoulder blades.
Consistency matters: Even if you’re not prepping for exercise, stretching for a few minutes per day builds long-term mobility and can make everyday activities like reaching, bending, or walking easier.
Final Thoughts
Preparing your body for movement doesn’t require complicated routines or expensive products. It’s all about giving your body the basics: water, nourishing foods, and flexibility. By focusing on these, you’ll not only feel better during exercise but also support long-term health, independence, and vitality.
