🏃 Fitness & mindset

The book's foundational cardio. Free, low-impact, and the easiest habit to keep.

• Start with a daily 10-minute walk; add ~5 minutes each week.
• Aim for a brisk pace — heart rate up but you can still hold a conversation.
• Walk at least 5 days a week; build toward 30+ minutes.
• A 10-minute walk after meals aids digestion and blunts blood-sugar spikes.

Builds and preserves muscle, supports metabolism and bone density.

• Begin with bodyweight: squats, push-ups, planks — 2–3 sets of 10–15 reps.
• Progress to resistance bands, then light weights; add resistance as you get stronger.
• Vary movements to hit different muscle groups across the week.
• Train roughly 3 days a week (e.g. Mon/Wed/Fri) with rest days between.

Bouncing on a mini-trampoline (rebounding) is a gentle, joint-friendly way to add cardio and support circulation and lymphatic flow.

• Start with 5–10 minutes of gentle bouncing; keep feet low and controlled.
• Build up duration as balance and stamina improve.
• Swap in for a walk on bad-weather days, or stack with strength as a warm-up.
• Other low-impact options: swimming, cycling, and bodyweight circuits.

Keeps joints healthy and movement pain-free — the third leg of the book's mix.

• Spend 5–10 minutes on stretching or mobility most days.
• Focus on hips, hamstrings, shoulders, and spine.
• Gentle yoga or a mobility flow doubles as a wind-down before bed.
• Move through a full range of motion in your strength work too.