Hey guys!
Fun fact: Our bodies are always changing. No matter how old we are, physical changes happen as part of life. The aging process, hormones, and various life phases—like adolescence, pregnancy, menopause, etc.—all affect us. In addition, we react to life just happening. We deal with injuries, stress, less free time, more free time, vacations, and a long list of other things that impact how we cope with and feel in our bodies.
The same Pilates class or 30-minute run can feel completely different depending on the time of day, week, or month—or whether it’s before or after tax season.
So… with all these changes, how can we make sure we are staying strong, healthy, mobile, and energized in the here and now—and for years to come?
Here are some GAMECHANGERS to help keep you on track and feeling healthy no matter what’s going on:
staying strong and healthy
1. Strength Training: Working Your Muscles Against Resistance
Building muscle is one of the best things you can do for your body. As we age, we naturally lose muscle mass (hello, sarcopenia). But the good news? You can reverse that with strength training.
Muscles don’t just make movement easier—they support your metabolism, burn calories even at rest, and keep your immune system resilient. And let’s not forget how it protects your joints and reduces the risk of injury.
For me, I like to mix it up: adding resistance bands and weights to Pilates, working on the reformer, or hitting a strength-training session. The key is slowly adding more “load” (weight or resistance) over time and tracking your progress. You’ll feel stronger and more empowered as you go.
2. Mobility Training: Flexibility, Balance, and Range of Motion
Mobility is everything! When joints, muscles, and tendons get stiff, your range of motion shrinks, and your risk of injury spikes. Mobility training keeps your joints healthy, improves balance, and strengthens the muscles around your joints for stability, control, and confidence.
Pilates is my go-to for mobility. Sometimes, I’ll do a slow-paced mat session focused entirely on stretching and gentle mobility work. It’s one of my favorite ways to reset my body and stay limber. And the beauty of Pilates? It’s adaptable to your needs—whether you’re recovering from an injury or just need a good stretch, it’s the ultimate tool for staying mobile and pain-free.
3. Cardio: Boost Your Heart Health
Cardio doesn’t have to mean hours of grueling effort—it’s about finding a steady pace that elevates your heart rate and trains your heart muscle. The key is finding something you can do consistently.
Depending on my energy levels—or even where I am in my cycle—I like to switch it up: low-intensity walking, treadmill incline walking, running, or what I call a walk-run (a combo of the two to add pace changes). If I feel like pushing harder, I jump rope, sprint, or climb the stair master. Hiking? Great! Cycling? Also great! Whatever works for you!
4. Breathwork: The Secret Superpower
Breathwork is like hitting the reset button for your nervous system. It’s a simple yet powerful way to reduce stress, improve focus, and keep your body and mind aligned. There are so many breathing sequences that provide these benefits. Just take a moment, and breathe.
Here’s one of my favorite breathing exercises:
Inhale for 2 seconds, exhale for 4.
Inhale for 3 seconds, exhale for 6.
Inhale for 4 seconds, exhale for 8.
Inhale for 5 seconds, exhale for 10.
You can do this in the morning, before bed, or anytime you feel overwhelmed. It’s a small practice with big benefits for your mental clarity and overall well-being.
Remember…
These gamechangers aren’t about perfection—they’re about progress. Focus on building habits that fit your life and make you feel good. Are you with me?
MUVwell Hack of the Week: Test Yourself
Did you know that in many Eastern cultures, people can squat deeply well into old age? Try it out: sink into a deep squat and hold it. This movement is a great way to test your mobility, balance, and joint health. Can you hold it for 30 seconds? A minute? If not, don’t worry— you can work up to it- mobility work can make a world of difference over time.
AND…Make sure to check out my latest feature on the Inside Out Podcast, where we talk about sustainable health goals in 2025!🎙️
It’s a quick listen, packed with practical tips to get your mindset right and set yourself up for success this year. Don't miss it! 👉 Listen here
With a wish of wellness,
Liron
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