Fitness and Health for the Ages: Building Strength, One Step at a Time

Let’s start with a confession: I’m probably the last person who should be writing about health and fitness. My health journey has been full of ups and downs (I’ve lost 200 lbs and struggled to keep my weight under control). I’m far from having it all figured out. But when health topped the list in the survey you completed, I knew I had to tackle it—even if it meant bringing in some expert voices. You want real, actionable advice on staying healthy, aging gracefully, and feeling good in your body. I’m right there with you.

I’m also working on managing chronic conditions, improving fitness, or simply figuring out how to feel stronger.

Health gets more complicated as we age. One day, you’re bouncing out of bed, and the next, you’re comparing doctor’s appointments with friends like it’s a social calendar. (Is it just me, or do you try to schedule them all into one month so they don’t take over your life?)

My Health Journey

This past year, I’ve had my share of wake-up calls. Between COVID, viral bronchitis, and plain old bronchitis, I was sick seven times. Thankfully, my internist sent me to a pulmonologist—a brilliant one—and together, we’re tackling my asthma and recurring infections. It’s not an overnight fix, but it’s a start.

When I updated my physical therapist, Angela, and my trainer friend, Jeremy, they were excited that there might be a plan. I’d get into my workouts and then be sidelined by illness for weeks. While we’re investigating the respiratory mystery, I’ve been walking for exercise, trying to build back up to 10,000 steps a day.

This journey has reminded me of something important: health isn’t about perfection. It’s about small, intentional steps toward feeling better, stronger, and more alive.

Where Health Really Starts

We all know the saying: “You are what you eat.” It’s true, but also about fueling your body for the life you want. That means focusing on quality protein—at least 100 grams a day. Why?

If lunch is a bag of chips, imagine your body six months from now trying to rebuild itself with crumbs and salt—not exactly a recipe for success. Here’s the truth: your body is constantly rebuilding itself—your skin, muscles, and even your bones—and uses the nutrients you give it today to do that work. Red blood cells renew every few months, and your bones are slowly remodeling all the time. So, the protein, vitamins, and minerals you eat now shape how strong, resilient, and energized you’ll feel. Want to feel amazing and ready to take on the world? Eat like it. Swap the chips for something that fuels your body with what it needs to thrive. It’s not about perfection (don’t worry, chocolate still has its place!) but about making small, consistent choices that invest in the healthiest, most potent version of you. Every bite counts. Because protein helps maintain muscle mass, stabilize energy, and keep me feeling full.

Here’s what that looks like in my kitchen:

  • Breakfast: Protein oatmeal or a breakfast sandwich with eggs and Canadian bacon (sometimes peanut butter sandwiches—don’t judge).
  • Lunch: Grilled chicken or shrimp on a salad (and yes, some days it’s drive-thru).
  • Snacks: Hard-boiled eggs, fruit, nuts, or even chocolate. Life is short.
  • Dinner: Vegetable soup, chicken pot pies, leftovers, or a salad with chicken.
  • Coffee: I use a Premier Protein drink as my coffee creamer—it’s practical and delicious.

Tracking everything in the Weight Watchers app has been a game-changer. It keeps me honest about eating and helps me celebrate small victories, like hitting my protein goal.

Let’s not forget about water. Hydration is non-negotiable. I aim to drink half my body weight in ounces daily—and yes, that means keeping a water bottle glued to my side.

Movement: The Other Half of the Equation

Do you remember when getting out of a chair didn’t require a strategic plan? Whether that was yesterday or a distant memory, here’s some good news: your body can regain strength and vitality at any age. Movement is medicine.

Start Small, Start Smart

You don’t need to dive into a boot camp. Start where you are:

  • Walking: Begin with 10 minutes a day. Can’t do 10? Start with 5. The key is consistency.
  • Strength Training: Simple exercises like chair stand or wall push-ups can be very effective. Resistance bands and light dumbbells are optional but helpful.
  • Balance and Flexibility: Gentle yoga, Tai Chi, or daily stretches can keep you mobile and steady on your feet.

My Fitbit Obsession

Let’s talk gadgets. My Fitbit has been a loyal sidekick for years, helping me track steps, heart rate, and sleep. It’s helped me get in shape more than once, and while I’m tempted by an Apple Watch, I’m not ready to give up my old faithful just yet.

Here’s what I focus on:

  • Steps: My daily goal is at least 8,000. Some days, I hit it; some days, I don’t, but I always try.
  • Heart Rate: Tracking my resting heart rate has shown me how fitness impacts overall health.
  • Sleep: Rest is as important as movement, and my Fitbit helps me stay on top of it.

What I’ve Learned

This year, I’ve decided to take a balanced approach. I’m done with extreme diets and punishing routines. Instead, I focus on sustainable habits—like eating well, moving more, and resting enough.

And here’s what I know for sure: it’s not about big leaps. It’s about small, intentional steps—progress, not perfection.

Your First Step

Ready to take control of your health? Start small:

  • Add a protein source to every meal.
  • Take a 5-minute walk today.
  • Drink one extra glass of water.

It’s not about overhauling your life in one day. It’s about building habits that stick.

Health doesn’t come with a finish line. It’s a journey, and every choice you make is a step in the right direction. Whether you’re focusing on what’s in your kitchen, how you move, or how well you rest, remember: you’re investing in yourself.

Let’s make this year one of strength, balance, and confidence. And if you need a little extra encouragement, know this—you’ve got this.