A 2021 study in the British Journal of sports medicine followed 1700 older adults and found that after seven years nearly 18% of those who could not balance on one leg for 10 seconds died during the study compared with about 5% of those who could. Try standing on one leg while standing close to a wall or other support and see if you can eventually work up to 10 full seconds of standing on one leg.🦵

Weighted walking is good as walking can be. Adding weight to any walk makes it a better workout. The exercise known as the farmers carry is just picking up a heavy object in each hand like jugs of water and walking while carrying the objects at your sides. Or add a weighted backpack to your walk. This exercise is called rucking, and is a foundational training strategy for the military. You can buy specialized rucking vest with adjustable weight plates or simply toss a dictionary or any other kind of book into a book bag. This exercise is especially good for seniors and for people who have trouble dropping things as this will help to increase your overall grip. Walk it out. 😀❤️

Walking, this is our most basic form of exercise and it’s ridiculously effective for improving health. Imagine taking the “10,000 steps a day” advice to heart and doing it for an entire year. That’s 3.65 million steps. Of course even a quarter of that total will make a big impact on someone who’s sedentary Walk it out. 😀

I declare that happiness is my choice and my portion today. I will not allow circumstances to dictate my joy. I focus on what is good, what is true, and what is a blessing in my life. My heart is light, my mind is clear, and my spirit is filled with peace. I release worry and embrace gratitude. Today, I walk in genuine happiness, confident that God’s goodness surrounds me and His favor rests upon me. 🤗

I declare that happiness fills my heart and guides my day. I choose to focus on God’s goodness, not my circumstances. I release stress, worry, and negativity, and I embrace joy, peace, and gratitude. My happiness is rooted in faith, strengthened by hope, and sustained by love. Today, I smile with confidence, walk with lightness, and live with a grateful spirit. Happiness is my portion, and I carry it wherever I go.😄