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Move Better, Live Stronger
3 Simple Daily Habits That Keep You Mobile, Independent, and Energized
Dr. Don Cote
January 22, 2025
Welcome to this week’s edition
As we age we all start to notice changes in our bodies. Maybe we move a little slower or aren’t quite as strong as we once were.
In this week’s issue I’m going to share 3 simple habits that will keep you feeling young and vibrant.
But first, here are this week’s tips to help you live a more happy, fulfilled and balanced life.
This Week’s Tips
Health & Fitness: Prioritize sleep like your health depends on it—because it does. Establish a calming bedtime routine and aim for 7–8 hours a night. Restorative sleep sharpens your mind, boosts your mood, and supports your immune system.
Wealth & Income: Declutter and sell unused items around the house. It’s a double win: clear space and make extra cash. You might be surprised how much value is sitting quietly in your closets and garage.
Love & Romance: Do something spontaneous together. A surprise lunch date, a handwritten note, or an unexpected hug can bring back the joy of discovery. Romance lives in the little things.
Friends & Family: Host a casual “potluck and memories” night. Invite family or friends to bring a dish and a story to share. It’s a fun, low-pressure way to reconnect and create new memories while celebrating old ones.
Fun & Recreation: Learn something totally new—just for fun. Whether it’s chess, salsa dancing, or digital photography, the excitement of learning stimulates your brain and reignites your zest for life.
Purpose & Meaning: Volunteer your time to a cause that moves your heart. Whether it’s mentoring youth, helping at a local shelter, or reading to children, giving your time gives your life new energy and significance.
My Gift to You…
For more than 40 years I have been helping my clients successfully overcome obstacles, break through challenges, and find the resources they need to live the life of their dreams. If you are at a crossroads in your life and you’re not sure which way to go, I can help.
Click HERE to schedule a complimentary, 30-minute coaching session with me.
This week’s message
Mobility isn’t just about movement—it’s about freedom, confidence, and maintaining your lifestyle as you age. The great news? You don’t need a gym membership or special equipment. Just a few daily practices can dramatically improve how you feel and move.
Here are 3 simple, senior-friendly mobility boosters you can start today.
🧘♂️ 1. Morning Stretch Ritual (5–7 minutes)
Wake up your joints and muscles before your coffee.
Simple stretches like:
Overhead arm reaches
Gentle toe touches
Shoulder and neck rolls
This improves circulation, eases stiffness, and prepares your body for the day. Best part? It’s quick and can be done right in your bedroom.
💡 Tip: Turn on soothing music and make it your “morning tune-up.”
🚶♀️ 2. The Daily Walk (10–20 minutes)
Walking is one of the most effective and accessible exercises.
It:
Improves balance
Strengthens joints
Boosts energy and mood
Whether it's around the block, inside a mall, or even pacing your backyard, walking daily can keep you strong, steady, and mentally clear.
🎧 Bonus: Bring a friend, a podcast, or your favorite playlist to make it even more enjoyable.
💪 3. Seated Strength Moves (5–10 minutes)
Build strength without ever leaving your chair!
Try:
Seated leg lifts
Chair squats (stand and sit slowly)
Resistance band arm curls
Muscle strength is key to stability and fall prevention—these moves are safe, effective, and can be done while watching TV!
🎯 What You Can Do This Week
Choose one of the three habits above and practice it daily for the next 7 days. Track how you feel—your body will thank you. Start now. Your future mobility depends on what you do today. One small step can change everything.
To your strength and mobility,
Dr. Don
Publisher
The SUCCESSFUL SENIORS Newsletter
Helping Seniors Love Life
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