A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Health Hack: Move More Without “Working Out”

I’ll never forget the day I spent WAY too long driving around the gym parking lot, waiting for a close spot. Suddenly it dawned on me: “Why am I trying so hard to avoid walking when I’m here intentionally to work out?!” I had to laugh at myself—and admittedly, I felt a little silly.

We often think exercise has to mean a gym session or long workout, but small, intentional movements sprinkled into your day can add up to big results. In fact, studies show that spreading light and moderate activity throughout the day helps older adults stay mobile and reduces the risk of losing independence in walking. Even short bursts of balance, strength, and mobility work can lower fall risk by nearly a third.

The good news? These movements don’t require extra time — just a little intention. Here are 5 simple ways to add more activity into your day:

• Sit-to-Stands With Purpose
  Instead of just standing up from a chair, pause and do 3–5 sit-to-stands. This builds leg strength and improves balance—two key factors in preventing falls.

• Reach With Intention
  Put frequently used items on higher shelves so you have to reach overhead. This helps maintain shoulder mobility and keeps your upper body strong.

• Park and Walk
  Park a little farther away at the store, church, or gym (I'm preaching to myself!). Those extra steps add up quickly—and walking on different surfaces helps with balance.

• Heel Raises at the Sink
  While brushing your teeth or washing dishes, rise up onto your toes for 10–15 reps. This strengthens your calves and ankles, which are essential for balance and stability.

• Balance While You Wait
  Standing at the counter or waiting for the microwave? Try a tandem stance (one foot directly in front of the other) or stand on one foot while holding the counter lightly for support. These quick moments train your balance without taking extra time.

The takeaway: 

Every little bit of movement matters. By turning everyday moments into opportunities, you’ll build strength, balance, and confidence that carry into all the things you love to do.

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Easy Protein-Packed Granola

Ingredients

• 3 cups rolled oats
• 1 cup chopped nuts (almonds, walnuts, or pecans)
• ½ cup unsweetened shredded coconut (optional)
• ¼ cup chia seeds or flaxseeds
• ½ cup vanilla or plain protein powder (whey or plant-based)
• ½ teaspoon cinnamon
• ¼ teaspoon salt
• ⅓ cup honey or maple syrup
• ¼ cup melted coconut oil or olive oil
• 1 teaspoon vanilla extract
• ½ cup dried fruit (cranberries, raisins, or chopped dates – optional, add after baking)

Instructions

1. Preheat oven to 325°F (160°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix oats, nuts, coconut, seeds, protein powder, cinnamon, and salt.
3. In a smaller bowl, whisk together honey/maple syrup, oil, and vanilla. Pour over the dry ingredients and stir until evenly coated.
4. Spread mixture onto the baking sheet in an even layer.
5. Bake for 20–25 minutes, stirring once halfway through, until golden and fragrant.
6. Let cool completely (it will crisp as it cools). Stir in dried fruit if using.
7. Store in an airtight container for up to 2 weeks.

Serving Tip: Sprinkle over Greek yogurt for a protein-rich breakfast or snack!

Love Pickleball? 

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Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

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Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com