I learned about the value of being physically active from my dad. He grew up in the Canal Zone of Panama, and was a member of the local swim team. Apparently he had some talent in the water, as he went on to be a collegiate swimmer, and during WWII he commanded an Underwater Demolition Team in the Pacific.
Growing up, dad made sure that we kids learned how to swim at an early age, and made sure that we all participated on our local swim team. Sadly, 
I didn’t have my father’s talent for swimming; I could swim well enough, but was hopelessly slow. Still, I have his efficient style in the pool, his value of exercise and something more. Dad set an example of how to be physically active throughout my entire life.
Whenever I feel like I’ve been slipping in the exercise department, I revert back to what I call Dad’s Philosophy of Physical Activity. It’s how he maintained his health, cognition and continued to be active throughout his entire life. Here’s the gist of it:
Do something most days. Every day is best, but things come up, so being active most days is a pretty good plan.
Anything active counts. Growing up, we had a pool, so in the summer Dad would get up early, go to the pool, hang up the towels we kids left lying around, put the pool chairs in order and then hop into the pool for a quick 20 laps. In the fall and spring, he would walk, hike and do yard maintenance. Winter exercise was shoveling or blowing snow (we had a very long driveway) and skiing on the weekends. There were always lots of choices and they were all a part of being active. The point is that you don’t have to go to the gym, run or take a class to be active; sometimes it can just be built into your day.
Moderation is a good thing in the long run. While Dad accomplished some extreme physical feats during college and in the Navy, it wasn’t the key to his lifelong activity—moderation was. As an adult he wasn’t competitive and didn’t do extreme events. Rather, exercise fit into his lifestyle and wasn’t over the top. Translation: you don’t have to kill the world, run a marathon or place in the top three. All you have to do is go out and participate at your pace and ability for however long feels right.
Keep it fun. When a sport or exercise stops being fun, it turns into drudgery and is not likely to last in the long run. If this is happening, find a
way to mix it up or a way to build activity into your life. As kids, Dad instigated weekend hikes, impromptu soccer games and weekend ski trips. We were having so much fun, no one noticed that we were fit and exhausted at the end of the day.
You’re never too old to try something new. When was the last time you tried a new sport or activity? This past year I can claim two; paddle boarding and pickleball. When Dad was in his 70’s he took up golf and bicycling. Adding a new activity to your repertoire not only gives you more options, but it also boosts your confidence and sense of efficacy—knowing that you can do this.
Be prepared to adapt. If you get injured and as you age, some of the activities that you used to do become harder. However, there are viable workarounds in most cases. If you’re racking up running injuries, switch to walking or hiking. If your aging back makes walking painful, try gentle yoga or getting in the pool. When my dad couldn’t walk anymore due to a bad hip and lower back, he turned to bicycling. When he became older and frail, he got a three-wheel bike. To him, the ability to stay active was far more important than the perceived indignity of riding a three-wheeler.
Dad’s bee gone for twenty years, but he was active on most days until the end of his life at 87. Two weeks prior to his death, he was riding his bike, armed with a supply of treats for the neighborhood dogs. Slow and steady moderation was his plan, with a little fun added for good measure.
