Don’t worry. I’m not going to give you a “quick” list of all 18 tips at once. Why? Because not only will you likely stop reading after the third or fourth tip, but there’s no way you can successfully implement all 18 habits at the same time. So, let’s try introducing one each week. Read the tip for the week on Sunday, then practice it all week long. Each week, add the new habit and let them accumulate. Focusing on one small habit at at time drastically increases the liklihood of success in making it stick long term. Add a reminder in your phone to read the blog each week. Ask a family member or friend to do this with you for added accountability. You’ll be amazed at how easy it is when you take it one small step at a time.

If you are just now joining us, simply got to the blog page and start from the begining. Don’t try to “catch up” but read one a week, practicing that week’s habit and adding the next week.

Ready for your sixth habit?

6. Exercise

Move More, Live Better: The Undeniable Power of Daily Movement

Exercise is one of the most impactful things you can do to improve your health, energy, and quality of life. The benefits are broad and well-documented—regular physical activity is linked to increased lifespan, reduced risk of chronic diseases, improved cognitive function, better mood, and enhanced metabolic health.

According to research published in The Lancet, physical inactivity is a leading risk factor for global mortality, contributing to conditions like heart disease, type 2 diabetes, certain cancers, and obesity (Lee et al., The Lancet). Just 30 minutes of moderate activity most days of the week can significantly reduce your risk of these outcomes.

Why You Should Exercise—Even If You’re Not Trying to “Lose Weight”

Exercise isn’t just about aesthetics or weight loss. It’s about improving how you feel and function. Physical activity:

• Reduces stress and anxiety by regulating cortisol and boosting endorphins
• Improves sleep quality, helping regulate circadian rhythms and hormone levels
• Supports brain health, increasing memory, focus, and neuroplasticity
• Strengthens the immune system by promoting circulation and lymphatic flow
• Decreases adipose (fat) tissue, particularly visceral fat linked to higher mortality rates

Even low-impact exercise can lead to measurable improvements in insulin sensitivity, cholesterol, blood pressure, and mental well-being.

Getting Started: A Simple Weekly Routine for Busy People

You don’t need a gym membership or hours of free time to reap the benefits of exercise. The key is consistency and finding something you enjoy. Here’s a basic, beginner-friendly schedule you can follow with zero equipment required:

Weekly Sample Routine (30–45 mins per session)

Monday – Full Body Strength (Bodyweight)

• Squats – 3 sets of 12
• Push-ups (modified if needed) – 3 sets of 8–12
• Glute bridges – 3 sets of 15
• Plank– 3 rounds, 30 seconds hold

Tuesday – Light Cardio or Active Recovery

• Walk for 30 minutes outdoors
• Optional: mobility or yoga session

Wednesday – HIIT (High-Intensity Interval Training)

• 30 seconds jumping jacks
• 30 seconds bodyweight squats
• 30 seconds mountain climbers
• 30 seconds rest
• Repeat for 4–6 rounds

Thursday – Rest or Stretching/Yoga

Friday – Full Body Strength (Resistance Band or Dumbbells)

• Goblet squats – 3 sets of 10–12
• Bent-over rows – 3 sets of 12
• Overhead press – 3 sets of 10
• Russian twists – 3 sets of 20 reps

Saturday – Choose Your Cardio

• Bike ride, run, dance, hike, or CrossFit
• Goal: 30–60 minutes of steady movement

Sunday – Rest and Recovery

This routine is scalable. Whether you’re just getting started or getting back into fitness after a break, the most important part is showing up and moving with intention.

Find Joy in the Movement

Not everyone loves the gym—and that’s okay. Try a variety of movement styles until you find what clicks: dance, paddleboarding, martial arts, Pilates, walking with friends, or group fitness classes. When exercise feels like a reward rather than punishment, you’re more likely to stick with it.

As Harvard Health Publishing notes, the best exercise is “the one you’ll do regularly” (Harvard Health).

Bottom Line

Exercise isn’t optional if you want to live well—it’s essential. Whether you’re walking your dog, lifting weights, or joining a local class, the key is consistency over perfection. You don’t need to crush yourself in the gym. You just need to move your body, every day. Your mind, metabolism, and future self will thank you.

Come back next week for Tip #7