Reasons We Stay Active … to Play! 👟 🎒
The ‘Why’ Behind Staying Active
Those of you who have been with me a little while know I’m passionate about being able to be strong and active. The specific ‘Why’ varies from person to person, including:
- Playing on the floor with grandkids or pets
- Playing golf or pickle with friends/colleagues
- Hiking or biking to explore, or just get around
For me, its about being able to travel and explore the world. Nothing too crazy, but moderate hiking and snorkeling are examples. I’m recently reminded that navigating subways, airports, planes, trains, and boats often requires schlepping the luggage around way more than you ever expect, even if you pack as light as I do!
So many unexpected balance and strength challenges!
I just returned from an amazing trip where I had to use my strength and endurance for all the things, including:
- Slopes and steps for day-after-day; not the norm for the American midwest.
- Swimming upstream with choppy ocean waves to be able to snorkel, and then having to pull myself back aboard the bouncing boat with tired arms (not easy!).
- Carrying my bags on and off public transportation, another joy.
So how do I prepare for this type of variety and intensity of activity?
My workouts have always been of a mix of cardio and functional strength. I switched up the strength protocol after a session from a conference in November 2025. I was lifting heavy weights before this and find the new progressive structure to be more palatable for a long-term exercise commitment.
Many of you know how important strength training is, yet are uncertain about what to do. I’m sharing my new strength exercise plan below.
Bridging® resets are also a key part to my preparation (um, yes!)
In preparation for my recent adventure, my feet and legs got a tune-up to balance some coordination asymmetry I had noticed while running. Probably another little bit related to when I tripped and fell last summer. (As more time passes I realize how deeply that fall affected me!) A Bridging session before leaving was so helpful for ocean swimming with fins and the downhill part of hiking.
What about your adventures?
As you plan summer and fall adventures are you also thinking about what strength, balance, and coordination you’ll need for the things you’re booking? We’re here to help with that too!
My Strength Training Workout for You
Strength training: A practical plan
If you follow pretty much any health and wellness source you’ve seen the strength training hype and how essential it is to your long-term well-being.
That said, most everyone I talk to is mystified about what to actually do. Just picking up heavy things is unsustainable in the long-run. My eyes lit up when I heard the plan I’m sharing with you. It was doable and sustainable!
The plan
The following is my interpretation of a protocol presented by Jeff Young, EdD-Kinesiology at the 2025 Medical Fitness Annual Conference. He specializes in adapting exercise research to general public use, including individuals with special health considerations, and co-authored the exercise standard used for the American College of Lifestyle Medicine program.
The stepped phasing of the program is what he presented. The exercise selection is mine (I’m certified in Medical Exercise and Personal Training.) The selection is well-rounded in basic muscle groups and directions of movement.
The overall philosophy is to gradually stress different muscle systems and functions by starting with the small accessory muscles needed to support the larger muscles used with heavier weights.
What surprised me
After switching to the new lighter program I found I was tired for the first two weeks. And, not going to lie, I was differently sore for a few days. But after two weeks it all became easy and I had much more energy!
I’m only showing details for the first two parts since that’s where I’m at (doggone frigid, icy winter and vacation!)
Give it a try and let me know what you think! Questions are welcome too — just contact me.
Precaution: Please use common sense. If you’ve got a health condition or injury that makes one or more of the exercises inappropriate for you, please don’t do them. This list is not intended to take the place of limitations from your healthcare professionals.
Month 1 — Light and Lots (twice a week)
All for 3 sets of 12-15 reps, twice a week. Takes about 40-50 minutes and can be split up to take less time over more days. I like to group the first three together, then do the remainder as another group.
- Chest Push-up and Pull-up: I used body weight at a slight angle with this anchored suspension system. Here is a link to the original TRX brand. You can also find a more affordable option on Walmart here. Both come with instructional video/posters.
- Lunges–Forward and Reverse: I like to use the suspension system while doing my lunges. The stability helps my balance so I have better form and less knee stress. Again, the guides with the equipment will give examples.
- Squats: I prefer to hold a weight at chest height for these, otherwise known as a goblet squat. You can start without any additional weight to keep it simple. Here’s a YouTube video with tips.
- Weighted Rows: This builds back muscles. Here is a YouTube tutorial video. You can use something like a laundry soap bottle instead of buying weights to begin with.
- Biceps and Triceps: For the arms, here is a YouTube video to start with basics. There are many more examples if you’re ready for more of a challenge.
- Side Lunges: Working the legs but also the glutes! Here is a YouTube example.
- Reverse Woodchopper Rotation: The rotational strength of your core muscles is key to life’s functional activities such a picking up kids or things. Here is a YouTube video with some pointers. Use a playground ball or the laundry soap bottle to start with.
Month 2 — Add Weight, Do Less
Use the same exercises as Month 1 but change up the resistance/weight.
- Increase the resistance (level of incline or weight) of the Month 1 exercises.
- Do fewer — 3 sets of 10-12 reps.
- You should find the last set a little challenging for the first two weeks.
Month 3 — Add More Weight, Do Even Less
- In general, increase the resistance again
- Do even fewer — 3 sets of 8-10 reps
- (I’ll give you a more detailed description in the future.)
Month 4 — Heavy and Few
- Up the resistance and reduce the reps to 6-8 reps for 3 sets.
- The last reps should be doable, but a challenge.
- (I’ll give you a more detailed description in the future.)
Rest and Repeat
- Take the week off and start back at the beginning.