Why Wellness Matters More Than Ever
When I think about the kind of life I want as I get older, it’s not about being skinny or fitting into a certain size. It’s about being strong, capable, and independent for as long as possible. I want to get out of my kayak without help when I’m 70. I want to crawl around with my grandkids and actually be able to get back up off the floor. That kind of freedom doesn’t just happen—it’s something I have to work for now.
That’s why daily movement has become one of my non-negotiables.
1. Daily Movement: Building Strength For the Life You Want
WALKING has become my go-to form of exercise. Ideally, I aim for 7,000 to 10,000 steps a day—not because it’s trendy, but because it’s one of the simplest ways to care for my body. Even if I don’t hit that goal every day, just getting up and moving throughout the day makes a big difference. Walking, especially at a pace that keeps me around 60–70% of my max heart rate (max heart rate is 220 minus your age), is gentle but powerful. It helps balance blood sugar, especially after meals, and it keeps my body limber and energized.
Walking also improves my mood and mental clarity, reduces stress, increases my energy and helps me sleep better! There's so many perks to walking.
I’ve recently added a weighted vest to my walks for extra resistance and even more bone-building benefits.
But I’m not stopping there.
STRENGTH TRAINING has become a key part of how I support my body. And no, I’m not talking about lifting little 2- or 3-pound weights. I’m talking about lifting heavy—with intention. My goal is at least three days a week, focusing on just 4 to 6 movements like weighted squats, chest presses, single-leg deadlifts, planks and/or push-ups, and bicep curls. Four sets of four reps at a weight that really challenges me. That kind of consistency is what builds real strength over time—strong muscles that protect our bones, improve our balance, and help prevent injury. After dealing with a frozen shoulder last year, strength training has become even more important to me. I lost so much strength in my right arm because I couldn't do much with it. I have worked very hard to rehab it and build my strength back up, and now it's stronger than it was before. It's amazing how quickly you lose muscle when you can't use your arm for many months!
BALANCE is one of the things we often forget about. It’s something we don’t think about until we start to lose it. As we get older, our balance will digress, unless we do something intentional about it. A simple way to improve it? Stand on one leg while brushing your teeth—and try brushing with your opposite hand. It may feel silly, but small habits like that go a long way in keeping us steady on our feet.
Frailty WILL happen if we don't take steps to prevent it. I don't want to be frail! I want to be strong and capable well into old age.
Movement is about more than fitness goals. It’s about showing up for our future selves. Every step, every rep, every wobble while standing on one leg—it all counts. And it all adds up to a stronger, steadier, more vibrant life.
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