How to stay active beyond exercise: 3 medical experts advise

Authors: Maria Cohut, Ph.D.

Publisher:

Medical and health information

Published: 2/15/2026

Language:English

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Taylor

Good evening Project, I am Taylor, and this is Goose Pod, your personalized audio experience. It is Thursday, February 19th, at exactly 11:00 PM. I am joined by my lovely co-host Holly, and we are diving into something that impacts every single one of us.

Holly

Hello Project, it is a pleasure to be with you tonight. Today we are exploring a topic that feels so hopeful and empowering: how to stay active beyond traditional exercise. We have insights from three medical experts that might just change how you view your daily routine.

Taylor

We are starting with a narrative that sounds like science fiction but is actually grounded in recent clinical trials. Researchers have found that consistent aerobic exercise can actually make your brain look biologically younger on an MRI scan. It is like finding a hidden reset button for your cognitive health.

Holly

How absolutely lovely to think that we can nudge our biology backward! The study involved 130 healthy adults, and after just one year of following standard exercise guidelines, their brains appeared nearly a year younger than those who did not change their activity levels. It is quite a wonder.

Taylor

It really is a strategic advantage for your future self. They used something called brain-predicted age difference, or brain-PAD. A higher PAD means your brain looks older than your chronological age, which is linked to higher mortality. But those who hit the 150-minute weekly goal saw a measurable drop.

Holly

That is a wonderful incentive for all of us. Even though the shift was less than a year on average, experts say even small movements in the right direction can matter immensely over decades. It keeps the motor and memory networks engaged, helping us stay connected to our daily lives.

Taylor

It connects back to a concept we have discussed before called muscle banking. By building this physical resilience now, especially in your thirties, forties, and fifties, you are essentially creating a protective narrative for your older years. It is about taking agency over your own physical and mental well-being.

Holly

The grace of this research is that it offers such clear guidance. You do not need a complicated regimen; just 150 minutes of moderate-to-vigorous activity. It is so sincere in its simplicity, yet the molecular changes happening in our aged muscles and neural pathways are quite profound.

Taylor

The data shows that aerobic exercise alters gene expression in skeletal muscle. We are talking about protein-coding and non-coding RNAs that regulate inflammation and tissue repair. One specific gene, Slpi, seems to play a vital role in how our bodies adapt and stay resilient as we get older.

Holly

It is almost like our bodies have a sophisticated internal language. When we move, we are sending signals to activate neurotransmitter receptors and improve signal transmission. It is not just about looking fit; it is about keeping the entire system coordinated and functioning with such elegant precision.

Taylor

Exactly, and the experts we are looking at today, including Dr. Bert Mandelbaum and Dr. Steven Allder, emphasize that this is not about chasing a certain aesthetic. It is a mastermind move to protect your independence. They suggest that even a gentle hike or tidying the house counts.

Holly

What a charming way to reframe our chores! Dr. Allder mentions that dancing in the kitchen or playing with grandchildren can stimulate those vital cognitive networks. These incidental movements keep the blood flowing to the brain and maintain those neural pathways without the pressure of a formal gym workout.

Taylor

I love that strategy because it removes the barrier of entry. If you think of movement as anything that makes you feel good and keeps you engaged, you are more likely to be consistent. Consistency is the secret sauce here. Short, frequent breaks are actually better than occasional bursts.

Holly

It is so true. Small successes create such beautiful momentum. Whether it is gardening or carrying shopping bags, these tasks combine physical effort with purpose. Dr. Allder points out that neurological health thrives when we combine movement with problem-solving, like planning where to plant your flowers.

Taylor

It is a pattern we see across all high-performers. They integrate their goals into their lifestyle. For someone with limited mobility, the advice is just as encouraging. Seated exercises, resistance bands, or slow arm movements still provide that sensory feedback to the brain, which is crucial for balance.

Holly

How lovely that there is a path for everyone, regardless of their starting point. The key is regularity over intensity. Even standing while talking on the phone can reduce sedentary time. It is about finding joy in the movement and acknowledging the progress you make every single day.

Taylor

And we should mention that a ten-minute burst of high-intensity activity has been shown to trigger anti-cancer effects by repairing DNA. That is an incredible Easter egg hidden in our biology. Just ten minutes can alter the genes that regulate tumor growth. It is a life-saving tool we all have.

Holly

It really empowers us to be active participants in our own health. To think that such a short amount of time can have such a profound impact on our internal defenses is simply wonderful. It makes the idea of staying active feel so much more accessible and deeply rewarding.

Holly

How absolutely lovely! A focus on bone health sounds so grounded and wise. It is an investment in our future independence and comfort. I imagine we will see more personalized programs that help us understand exactly what our unique bodies need to stay strong.

Taylor

To really understand how we got to these recommendations, we have to look at the history, which is quite a fascinating narrative. Back in 1957, a researcher named Marti Karvonen suggested that you needed to train at sixty percent of your heart rate range to see any real benefits.

Holly

Oh, sixty percent sounds quite intense for a minimum! I can imagine that felt quite daunting for many people. It is so interesting to see how our understanding has evolved from those early, more rigid foundations into something much more inclusive and graceful for the general public to follow.

Taylor

It stayed that way for thirty years! Then, in the 1960s, we saw the rise of the jogging craze with Bill Bowerman and Dr. Kenneth Cooper. Cooper introduced a point system for exercise, which was a clever way to gamify movement before we even had the word for it.

Holly

How absolutely charming! A point system for movement. It reminds me of how we use fitness trackers today. It seems Dr. Cooper was quite ahead of his time, finding a way to make the science of aerobics feel like a personal journey of discovery for everyday people.

Taylor

He was a master strategist for public health. By the 1970s, the American College of Sports Medicine started formalizing exercise prescriptions. But the real shift happened in the late eighties and early nineties when epidemiologists realized that moderate activity, like brisk walking, was actually providing massive health benefits.

Holly

That must have been such a relief for so many! To learn that a brisk walk could be just as valuable as a vigorous run for things like blood pressure and cholesterol. It brings a sense of poise to the idea of fitness, making it something attainable for everyone.

Taylor

Exactly. The recommended intensity at the lower end dropped from sixty percent of VO2 max down to forty percent. This paved the way for the first Physical Activity Guidelines for Americans in 2008. It was a major milestone in how we communicate health as a narrative of daily habits.

Holly

And then the second edition in 2018 brought even more wonderful insights, especially for older adults. It highlighted how multicomponent activities, like tai chi or dance, are far more effective at preventing falls and improving physical function than just doing one type of exercise alone. It is so sophisticated.

Taylor

The 2018 report was a game changer because it finally addressed sedentary behavior as a distinct risk factor. It is not just about whether you exercise; it is about how much time you spend sitting. Only twenty-seven percent of older adults meet the guidelines, which is a pattern we need to change.

Holly

It is a sobering thought that so many are missing out on these benefits. Especially when we know that physical inactivity is one of the strongest predictors of disability. But it is never too late to start! The research shows that even starting later in life brings substantial rewards.

Taylor

It is like a strategic investment that pays dividends regardless of when you open the account. The guidelines now cover everything from bone health to mental health. We have seen a shift from just focusing on the heart to understanding that movement is a whole-body, whole-brain imperative.

Holly

It is such a holistic way of looking at ourselves. I love that the guidelines now include flexibility and balance for older adults. It acknowledges the grace needed to navigate daily life, like reaching for a shelf or staying steady on your feet while playing in the park.

Taylor

The history also shows how we have moved away from under-resourced, one-size-fits-all advice. We are now seeing lifestyle medicine emerge as a first-line treatment. Organizations like the American Heart Association are prioritizing movement and diet over just defaulting to medication, which is a brilliant strategic pivot.

Holly

How lovely to see the medical community embracing such a sincere approach to healing. It suggests that our daily choices are the most powerful medicine we have. It requires a supportive environment, of course, but the shift toward prioritizing these lifestyle interventions is truly a wonder to behold.

Taylor

And let us not forget the role of technology in this history. From the early point systems to modern accelerometers, we have become much better at measuring what actually happens during the day. We have discovered that even fidgeting and posture maintenance contribute to our total energy expenditure.

Holly

The idea that even fidgeting has a purpose is so delightful! It means our bodies are always seeking a state of activity, even in small ways. It highlights the beauty of our physiology and how it constantly works to keep us balanced and healthy, even when we are not aware.

Taylor

That brings us to the concept of NEAT, or Non-Exercise Activity Thermogenesis. It was a breakthrough in the narrative of metabolic health. It explains the vast majority of our non-resting energy needs. It is the energy we use for everything that is not sleeping, eating, or sports.

Holly

NEAT is such a charming acronym. It covers walking to the bus, yard work, and even standing while you wait. It is wonderful to think that these simple, everyday actions are accumulating to protect our health and help manage our weight in such a natural and sustainable way.

Taylor

Historically, manual laborers had very high NEAT, but as we have become more industrialized and wealthy, our NEAT levels have plummeted. It is a pattern that correlates directly with the rise in obesity. We have essentially engineered movement out of our lives, and now we have to strategically engineer it back in.

Holly

It is a bit of a tragedy, is it not? That our progress has made us more sedentary. But knowing this allows us to make more conscious, lovely choices. We can choose to take the stairs or walk to the shop, reclaiming that lost movement and weaving it back into our daily lives.

Taylor

The 2014 State of the Science meeting was a turning point because experts agreed there was finally enough evidence to make sedentary behavior a primary focus. They realized that you could be an active exerciser and still be sedentary if you sit for the rest of the day.

Holly

That is a very important nuance, Taylor. It means we cannot just tick a box for thirty minutes and then sit still for the next ten hours. We need to find a way to keep that gentle flow of movement going throughout the entire day to truly flourish.

Taylor

It is about building a body that stays mobile and resilient. The evolution of these guidelines reflects a deeper understanding of human biology. We are moving toward a future where fitness is not a chore, but a narrative of longevity and independence that we write every single day.

Holly

It is a beautiful narrative to be a part of. To think that our history has led us to this point where we can find health in the simplest of actions. It gives me such a sense of wonder to see how much we have learned about the power of movement.

Taylor

Now, we have to address the conflict here, because there is a real tension between our modern work lives and our biological needs. Dr. David Cutler points out a fascinating paradox: you can be both physically active and sedentary at the same time. It is a strategic nightmare.

Holly

It does sound like quite a riddle! How can one be both? I suppose it is like someone who goes for a lovely morning run but then spends the next eight hours sitting at a desk without moving. It seems our bodies need more consistency than just one burst.

Taylor

Exactly. If you work out for thirty minutes but sit for ten hours, you are still at an increased risk for cardiovascular disease and type 2 diabetes. The sitting time itself is an independent risk factor. It is not just the absence of exercise; it is the presence of prolonged inactivity.

Holly

That is a very sincere warning. It suggests that exercise cannot entirely undo the effects of sitting for so long. It is a bit of a challenge to our usual way of thinking, but it also offers an opportunity to find small, graceful ways to break up that sitting time.

Taylor

There is also a debate about incidental activity versus structured exercise. While walking to the bus stop or climbing stairs is great, some research suggests that sustained, intentional leisure-time activity, like cycling or sports, might offer stronger benefits because it is more consistent and at a higher intensity.

Holly

I can see the logic in that. A dedicated swim or a game of tennis has a certain rhythm and focus that incidental movement might lack. However, for someone who finds structured exercise difficult, surely those small, incidental moments must still be quite precious for their health?

Taylor

Absolutely, and that is where the experts disagree slightly. Professor Stamatakis suggests that for those at the lower end of the fitness spectrum, incidental activity is the most realistic entry point. The challenge isn't introducing new behaviors, but recognizing the value of what you are already doing.

Holly

What a lovely perspective! It removes the guilt of not going to the gym and instead celebrates the movement we already have. But I suppose the real struggle is for those with limited mobility, who might find even those incidental tasks to be quite a challenge.

Taylor

That is a significant obstacle. Dr. Cutler suggests solutions like wheelchair exercises or focusing on body parts that can move freely. But there is also a biological conflict called the constrained energy expenditure hypothesis. It suggests that our bodies might actually compensate for exercise by slowing us down elsewhere.

Holly

Oh, how curious! So if we exercise very hard, our bodies might try to save energy by making us more sedentary for the rest of the day? It is like our internal systems are trying to maintain a very strict budget. That would certainly explain why we feel so tired!

Taylor

It is a mastermind survival mechanism from our ancestors, but it works against us now. Some studies show that after starting an exercise program, people's non-exercise activity actually drops. They might take the elevator instead of the stairs because they feel they have already done their work for the day.

Holly

It is a subtle trap, is it not? We must be so mindful of our choices throughout the day. It seems the key is not just to exercise, but to maintain a sincere commitment to movement in all its forms, without letting our bodies trick us into being too still.

Taylor

And then there is the societal conflict. We live in environments that favor sitting. Driving, desk jobs, even our leisure time often involves a screen. Changing this requires more than just willpower; it requires a strategic redesign of our communities and our workplaces to make movement the default.

Holly

It is so true. It would be absolutely lovely to have more walkable cities and offices where standing and moving are encouraged. It takes a collective effort to create a culture that truly values and supports the grace of an active lifestyle for everyone.

Taylor

The World Health Organization reports that forty percent of adults in the Eastern Mediterranean region do not meet activity levels, with a significant gender disparity. Women are often more inactive than men, which points to cultural and structural barriers that we desperately need to dismantle.

Holly

That is a very poignant point. We must ensure that everyone has the opportunity and the safety to move freely. It is a matter of health equity and ensuring that the benefits of an active life are accessible to all, regardless of where they live or who they are.

Taylor

The impact of making these changes is staggering when you look at the data. A life-table analysis showed that if everyone over forty was as active as the top twenty-five percent of the population, we could collectively gain an extra five point three years of life expectancy.

Holly

Five years! That is a truly wonderful gift of time. Imagine what you could do with five extra years of life, especially if you are healthy and mobile enough to enjoy them. It is such a powerful motivation to keep moving, even in small ways.

Taylor

The math is even more impressive when you break it down: every hour of walking can add up to six point three hours to your life. It is like an investment with a massive return. Beyond just living longer, it is about maintaining your mental wealth and your cognitive capital.

Holly

Mental wealth is such a beautiful phrase. The ACTIVE study found that cognitive training, combined with physical activity, can reduce the incidence of dementia and support everyday functions like driving and shopping for up to ten years. It preserves our independence and our dignity.

Taylor

It also has a massive economic impact. The UK Government Office of Science highlighted how mental capital is vital for national well-being. When we lose cognitive function due to inactivity, it costs trillions in lost earnings and healthcare expenses. It is a pattern that affects the entire global economy.

Holly

It is so much bigger than just ourselves. By staying active, we are contributing to the strength and vibrancy of our entire society. It is a sincere act of care for our families and our communities, ensuring we can stay connected and helpful for as long as possible.

Taylor

And the impact on mental health cannot be overstated. Movement releases molecules that improve mood and reduce anxiety. It keeps the brain's motor and memory networks engaged, which helps us stay confident and capable. It is a strategic defense against the cognitive decline that often accompanies aging.

Holly

It really is a wonder how much our physical state influences our mental and emotional well-being. When we move with grace and purpose, we feel more alive and more connected to the world around us. It is a lovely cycle of health that benefits every part of our being.

Taylor

We also see a reduction in the risk of noncommunicable diseases like heart attacks, strokes, and certain cancers. Inactive people have a twenty to thirty percent higher risk of dying from these conditions. By simply meeting the 150-minute guideline, you are strategically lowering those odds significantly.

Holly

Those are very powerful statistics. It makes the choice to be active feel so much more urgent and meaningful. It is an investment in our future comfort and quality of life, allowing us to face the years ahead with poise and a sense of security.

Taylor

One of the most profound impacts is on our sense of agency. When we choose to stay active, we are reclaiming control over our own biological narrative. We are not just passive observers of aging; we are active participants in our own health and longevity. That is a very powerful position.

Holly

It is a beautiful way to live. To feel empowered and capable, even as the years pass. It reminds us that our bodies are incredible gifts, and by moving them with love and regularity, we are honoring the life we have been given in the most sincere way possible.

Taylor

Looking toward 2026, the narrative is shifting away from quick fixes and toward long-term sustainability. We are going to see a massive focus on bone strength as the foundation for staying mobile and pain-free. It is a mastermind approach to building a resilient body for the long haul.

Taylor

Exactly. Technology is going to play a huge role in that. We will have innovative care models that make healthcare more accessible and focused on our everyday activities. Imagine an AI that tracks your NEAT levels and suggests small, clever ways to increase your movement throughout the day.

Holly

That would be such a wonder! A little digital companion to encourage us and remind us of the beauty of movement. It could help us find joy in the smallest tasks and show us the progress we are making, keeping us motivated and inspired every single day.

Taylor

We are also likely to see public health strategies that focus on reducing sedentary lifestyles at a systemic level. This might mean more standing desks in schools or urban planning that prioritizes walking paths over highways. It is a strategic redesign of our entire way of living.

Holly

It is a vision of the future that feels so graceful and full of hope. To live in a world that naturally supports our health and encourages us to be active and engaged. It is a goal worth striving for, for ourselves and for the generations to come.

Taylor

The ultimate goal is to move comfortably, stay steady on your feet, and participate fully in the moments that matter. That is the future of fitness. It is not about a number on a scale; it is about the quality of the life you are living and the stories you can still tell.

Taylor

Project, we hope this discussion has given you some clever new strategies for your daily routine. Remember, every step counts toward your brain health and your future independence. Thank you for spending your evening with us here on Goose Pod. It has been a pleasure.

Holly

It has been such a lovely time sharing these insights with you. I hope you feel inspired to find the grace and joy in your own movements tomorrow. Thank you for listening to Goose Pod. We look forward to being with you again very soon. Goodnight.

This podcast explores staying active beyond traditional exercise. Medical experts highlight how consistent movement, even simple chores, benefits brain health, reduces disease risk, and preserves independence. It emphasizes integrating non-exercise activity (NEAT) and finding joy in everyday movements for a longer, healthier life.

Read original at Medical and health information →

Share on PinterestCan housework be just as valuable a form of physical activity as traditional exercise as we age? Experts weigh in. Image credit: Irina Polonina/Stocksy• Research shows that, as we grow older, it is important to stay physically active, but participating in traditional forms of exercise may not be the only way to avoid a sedentary lifestyle.

• Three medical experts share tips on how to stay active if typical exercise routines become difficult to adhere to or inaccessible.• Daily tasks like gardening and housework can bring their own health benefits, according to healthcare professionals.• The key to living longer, healthier lives is to get some movement in, and even light movement will do, experts point out.

There is a wealth of research, both decades-old and brand-new, emphasizing the importance of exercise for overall health and for staying healthy as we age.Recent research published in BMJ Medicine argues that, to live longer, people should ideally engage in a variety of exercises and activities that promote physical exertion.

These include everything from running and swimming to yoga, but also activities like working around the home and yard.To find out more about what activities, beyond typical forms of exercise, can help maintain our health as we age, Medical News Today spoke to three healthcare experts:• Bert Mandelbaum, MD, a sports medicine specialist, orthopedic surgeon, and codirector of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles• David Cutler, MD, a board-certified family medicine physician at Providence Saint John’s Health Center in Santa Monica, CA• and Steven Allder, MD, a consultant neurologist at Re:Cognition Health, with a focus on traumatic brain injury and functional neurological disorders.

Here is their top advice on how to avoid a sedentary lifestyle in a way that is sustainable and accessible for everyone.Cutler had a few caveats about what it really means to lead a sedentary lifestyle.Most people are probably aware, he said, that “a sedentary lifestyle is generally defined as a way of living that involves prolonged periods of sitting or inactivity and very low levels of physical activity.

”Some examples of what this might involve, Cutler detailed, include:• spending much of the day sitting, reclining, or lying down — for instance, at a desk, watching TV, or driving• expending very little energy during waking hours• spending less than the recommended 150 minutes per week in physical activities of moderate intensity.

However, he emphasized, “an important nuance of a sedentary lifestyle is that you can exercise regularly and still be sedentary.”“For example,” said Cutler, “someone who works out for 30 minutes a day but sits for 8–10 hours at work is often considered both physically active and sedentary — because sedentary behavior is defined by how much you sit, not just whether you exercise.

”“The reason this matters is because a sedentary lifestyle is associated with increased risk of cardiovascular disease, type 2 diabetes, obesity, certain cancers, and all-cause mortality,” he pointed out.In contrast, “staying active as we age is one of the most powerful ways to protect both our physical and brain health,” Allder told us.

He explained that:“Regular movement supports circulation to the brain, helps preserve balance and coordination, and reduces the risk of cognitive decline, while also strengthening muscles and joints needed for everyday independence. From a neurological perspective, movement is not just about fitness, it keeps the brain’s motor and memory networks engaged, helping us stay confident, capable and connected to daily life for longer.

”Mandelbaum agreed, further emphasizing the importance of physical activity to maintaining independence as we age.“Staying active as you get older isn’t about chasing a certain look — it’s about protecting your independence and enjoying life fully,” he told us. “The real shift is in how you think about movement and what motivates you to keep going.

”To make an active lifestyle sustainable, the key is to prioritise the activities that bring us the most pleasure or keep us motivated.“For many people, that starts with redefining ‘exercise’,” Mandelbaum noted. “It doesn’t have to mean intense workouts or long runs. Instead, think of movement as anything that makes you feel good and keeps your body engaged.

”“A walk through the park, tai chi, dancing, gardening, tidying up the house, a gentle hike, or a swim can all count” when it comes to staying active for health, Mandelbaum told us.Cutler agreed. “Even light movement — standing, walking breaks, or household activity — can meaningfully reduce sedentary time and improve health outcomes,” said the family doctor.

And Allder stressed that, when it comes to maintaining neurological health, “any movement that challenges balance, coordination or attention” can help.“Activities such as walking to the shops, dancing in the kitchen, playing with grandchildren, tidying the house or even standing while talking on the phone all stimulate motor and cognitive networks,” he explained.

“These ‘incidental movements’ help maintain blood flow to the brain and keep neural pathways active without requiring formal workouts,” Allder detailed.So do daily tasks that involve some amount of physical exertion count toward the 150 weekly minutes of exercise recommended by medical organisations?

No doubt about it, according to Allder. Any “routine activities such as gardening, housework, and carrying shopping bags will contribute to avoiding a sedentary lifestyle,” Cutler agreed.“These activities involve lifting, bending, gripping, and sustained movement, which activate muscles and engage balance systems in the brain,” Allder noted to MNT.

Furthermore, “gardening improves hand-eye coordination and planning, while carrying shopping bags provides resistance training for the upper body,” he told us.“Neurologically, these tasks are especially valuable because they combine physical effort with purpose and problem-solving, which strengthens brain-body connections,” Allder explained.

People with limited mobility may find it most difficult to maintain the recommended levels of physical activity on a regular basis.However, Cutler outlined some solutions. “Those with limited mobility can still engage in tai chi, wheelchair exercise, and other body movement activities” that do not involve the body parts with limited mobility, he suggested.

Allder added that “seated or supported movement is still highly beneficial for the brain.”“Chair-based exercises, resistance bands, tai chi, or slow controlled arm and leg movements all help maintain neural signalling between muscles and the brain. Even small movements improve circulation and sensory feedback, which supports balance and reduces the risk of further physical decline.

The key is regularity rather than intensity.”— Steven Allder, MDAll three experts had the most to say about how to remain active as we age, despite any challenges we might face.“The most important factor is consistency,” reiterated Allder. “Short, frequent movement breaks are more effective for brain health than occasional bursts of intense exercise.

”“Choose activities that feel enjoyable and meaningful, such as walking with a friend or tending a garden, as this activates motivation circuits in the brain and improves adherence,” he suggested. “It also helps to build movement into daily routines — standing while on the phone, walking after meals, and stretching during TV adverts.

”When it comes to keeping physical activity sustainable and maintaining interest, “variety is important, as switching activities challenges different brain regions and supports long-term cognitive resilience,” the neurologist advised.Mandelbaum added that “setting simple, realistic goals can make a big difference.

”Track progress in a journal or using a fitness device“Rather than committing to a major lifestyle overhaul, begin with small, manageable steps — like walking for 10 minutes a day a few times a week. Consistency builds confidence, and each small success creates momentum. Tracking your progress in a journal, on a calendar, or with a fitness device can help you see how far you’ve come and keep you inspired.

”— Bert Mandelbaum, MD“Motivation also grows when you connect movement to everyday benefits. It’s not about numbers on a scale — it’s about moving comfortably, staying steady on your feet, carrying what you need, and participating fully in the moments that matter,” added Mandelbaum.“It’s an investment in your future well-being,” he emphasized.

“Most importantly, listen to your body and acknowledge your progress,” said Mandelbaum. It is important to keep up with whatever forms of exercise we choose, but we should also be mindful of our actual capacity on a day-to-day basis, he advised.“Energy levels change, and rest is part of staying healthy.

Missing a day or two doesn’t undo your efforts,” Mandelbaum reassured us. “Be patient with yourself and celebrate milestones — whether that’s walking a little farther, trying something new, or simply staying consistent.”“Recognizing your progress reinforces the habit and keeps the journey rewarding,” he added.

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