Move More, Feel Better
The Benefits of Exercise at Every Age
Together, we talk a lot about eating well, choosing nutritious foods, and taking care of our bodies. But there’s another essential ingredient to lifelong wellness that deserves just as much attention: regular physical activity.
“You can be physically fit and not necessarily healthy, but you cannot truly claim optimal health without being physically fit.”
Fitness is one important part of overall wellness—not a guarantee of health. And it doesn’t mean running marathons or spending hours at the gym. It means building the strength, stamina, mobility, and balance that help you enjoy life and maintain independence as you age
The Remarkable Benefits of Exercise
Regular movement does far more than change how you look. It can support:
· Heart health: cardiovascular fitness and healthy blood pressure.
· Blood sugar and insulin sensitivity: more efficient use of glucose by your muscles and cells.
· Cholesterol: a healthier lipid profile, especially alongside nourishing food choices.
· Muscles and bones: strength, bone density, and protection against age-related muscle loss.
· Balance, agility, and posture: coordination, stability, and confidence in daily activities.
· Brain and mood: memory, focus, emotional well-being, and stress management.
· Sleep and energy: more restorative sleep and better day-to-day stamina.
· Joints and digestion: mobility, joint function, and healthy bowel motility.
That’s quite a return on your investment!
How Much Is Enough?
For most adults, the CDC and American Heart Association recommend at least 150 minutes of moderate-intensity aerobic activity each week, plus muscle-strengthening activity on two or more days. At a moderate pace, you breathe a little faster but can still carry on a conversation. You may perspire slightly, but sweating is not a requirement.
I encourage clients to aim for strength training two to three days a week for roughly 20–30 minutes, along with two or three dedicated cardio sessions and additional short walks as needed to build toward 150 aerobic minutes. Start with what you can comfortably manage and progress gradually. You will learn to love it and enjoy it.
Find Your Kind of Movement
The best exercise program is the one you’ll actually do! Try walking outdoors or on a treadmill, cycling, swimming, dancing, a fitness class, or resistance training with bands, weights, or your own body weight. Yoga, tai chi, and Qigong can complement your routine with mobility and balance work. Hiking or rucking with a weighted vest may appeal to experienced walkers, but added weight isn’t necessary and should be introduced cautiously.
Your age, fitness level, climate, neighborhood, and available equipment all matter. A gym membership can be wonderful—but it is not required.
A Simple Week to Get Started
Monday | Strength training — 20–30 minutes |
Tuesday | Brisk walk — 30 minutes |
Wednesday | Strength training — 20–30 minutes |
Thursday | Brisk walk or cycling — 30 minutes |
Friday | Strength training — 20–30 minutes (optional) |
Saturday | Walk, swim, or hike — 30–45 minutes |
Sunday | Gentle stretching, Qigong, or rest |
This sample provides about 90–105 minutes of cardio. Add short walks on several days, or lengthen a few sessions, to work toward the 150-minute goal. Even smaller amounts of activity have benefits.
Make an Appointment With Yourself
Love early mornings? Move before breakfast. Prefer afternoons? That works, too. Have only a lunch break? Take a brisk walk. Enjoy company? Start a walking group with friends. There is no magic hour. Choose a time you can keep, put it on your calendar, and make it a regular appointment with yourself. You matter so no canceling!!
If you’re new to exercise, begin with 10–15 minutes or less if needed. If you have significant medical concerns, symptoms, or limitations, talk with your primary care provider about an appropriate starting plan. Allow time for recovery; consistency matters more than perfection.
A Little Encouragement
Movement is an investment in your future. It’s about climbing stairs comfortably, carrying groceries, tending your garden, traveling, and continuing to do the things you love.
You don’t have to be an athlete. You simply have to begin.
Start where you are. Choose something you enjoy. Make a commitment to yourself. Your future self will thank you.
Here’s to lifelong wellness, one step at a time!
Need more direction and encouragement? Schedule a consultation to receive specific tips, trips, and foods geared to meet you where you are right NOW.
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