With longer days and warmer weather ahead, it’s a great time to recommit to your health and fitness goals. Here are a few simple mottos to help keep you on track.

1. SOMETHING IS ALWAYS BETTER THAN NOTHING.

This one can’t be said enough. You don’t need hours of intense exercise to benefit your health. Even a few brisk walks each week can make a difference. Sure, more movement can lead to greater results—but don’t fall into the trap of “all or nothing” thinking. A short, low-energy workout is still far better than skipping it altogether.

2. MORE ISN’T BETTER. BETTER IS BETTER.

Sometimes we equate a good workout with being completely exhausted afterward. But more exercise, longer workouts, or pushing harder isn’t always better—and sometimes it can even backfire. A smart fitness plan includes periods of intensity, but also time for rest and recovery. Your body can only bounce back so fast, especially as we age. If you’re someone who tends to underdo it, yes—it’s worth working a little harder. But if you’re constantly chasing “more,” remember: effectiveness beats exhaustion.

3. START YOUR DAY WITH PROTEIN.

Protein does a lot of heavy lifting:

• It helps maintain and build muscle.

• It keeps you feeling full longer.

• It even burns more calories to digest than carbs or fat.

As we get older, our bodies need more protein—not less. A protein-rich breakfast can give you an early win and set the tone for a healthy day. Enjoy your weekend bagel or toast? Go for it—but pair it with a protein shake or some eggs to balance things out.

4. YOU CAN’T OUT-TRAIN A POOR DIET… AND YOU CAN’T OUT-DIET POOR SLEEP.

Yes, weight loss and health progress are possible with less-than-perfect sleep—but it’s a lot harder. Sleep plays a critical role in hormone balance, energy, recovery, and appetite control. Here’s a helpful tip: Don’t stress about the exact number of hours you sleep. Focus instead on getting into bed early enough to allow for adequate rest. That’s the part you can control.

5. STRENGTH TRAINING 2–3 TIMES A WEEK IS YOUR FOUNDATION.

Lifting weights with a full range of motion is one of the most effective things you can do for: • Muscle and bone health

• Balance and coordination

• Metabolism and energy

• Longevity and independence

Even if you don’t love strength training, aim for at least one to two sessions per week. And during those workouts, include a few sets where you challenge yourself—and give your body time to recover between efforts.

6. 60–90 MINUTES OF CARDIO A WEEK KEEPS YOUR HEART HAPPY.

Steady, moderate-intensity cardio—what’s often called “Zone 2” training—is great for heart health, stamina, and recovery.

You should be working hard enough that talking takes some effort, but you can still carry on a conversation. It’s also helpful to occasionally get your heart rate up near 90% of its maximum—but only in small doses. If you’re already lifting weights but never break a sweat or elevate your heart rate, consider adding in some dedicated cardio. Even 10–15 minutes a few times a week makes a difference. Let these mottos guide your approach as we head into summer. Progress doesn’t have to be extreme— it just has to be consistent.

Content provided by Shelley Turk, Certified Functional Aging Specialist and owner, ProActive Fitness

– Shelley Turk