Move it every day.

Key wellness strategies & self-care/productivity tips

• Reframe the “exercise vs. nutrition” priority

  • Nutrition as “king” (diet sustains life)
  • Exercise as “queen” (helps you stay functional)
  • Emphasis: don’t treat workouts as casual or occasional—treat them as essential.

• Schedule exercise like a medical appointment

  • Instead of saying “I do exercises from time to time,”
  • Put workouts on your calendar and set phone reminders (like you would for a doctor’s visit).

• Use a simple weekly training structure

  • 3 days/week (gymnastics-style strength)
    • Pull-ups
    • Push-ups
    • Exercises on uneven bars
    • Dumbbell work
  • Daily walking
    • Aim for at least 2 miles/day
    • Often 5–6 miles/day
    • Even on rest/off days: at least 2 miles
  • 3 times/week morning sprinting
    • Uphill sprints for resistance and a stronger training stimulus

• Start small and build gradually

  • Use what’s available and manageable:
    • Free pull-up bar in the park
    • Inexpensive dumbbells
  • Begin with “even once” if needed, then add reps/sets over time.

• Do short, high-intensity intervals

  • 15-second sprints at maximum effort
  • Rest 2 minutes (walk or jog) between bursts
  • Run the interval session 3 times/week
  • Benefit: helps maintain “fast muscle fibers” (agility), which decline with age.

• Train at your level

  • Whether 30 or 80, the rule is the same:
    • Choose an intensity level you can handle
    • Keep it scheduled and consistent

• If possible, add sun exposure while training

  • Suggestion: train bare-chested in the sun (when feasible).

Presenters / sources

• Jack LaLane (quoted re: “exercise is king and nutrition is queen”)