MOVE Every Day with Purpose

Daily movement basics

• Three 10-minute walks (morning, midday, evening)
• Stand or move every 45–60 minutes
• Two strength sessions per week (bands or bodyweight)
• Daily stretch or balance practice (5–10 minutes)

Why it matters

• Iproves heart, muscle, and bone health
• Reduces fall risk****
• Boosts mood and mental sharpness
• Keeps you functional for daily life
• Improve resilience
• Reduce chronic disease risk
• Support brain health
• Increase energy and mood

Record Your Medical Visits

Why it matters

• Helps you remember instructions and next steps
• Reduces medication and treatment errors
• Makes it easier to share accurate information with caregivers or family
• Builds confidence in self-advocacy

How to do it

• Use your phone’s voice recorder
• Ask a young person to show you how
• Store recordings and  one labeled folder

PUT Your Pillow in the Dryer

Why it matters

• Heat kills bacteria, dust mites, and allergens
• Reduces skin, sinus, and respiratory infection risk
• Keeps bedding fresher between washes
• Supports better sleep hygiene

How to do it

• Dry pillow on high heat for 20–30 minutes
• Do weekly, or more often if ill or immunocompromised
• Always check care labels first

Use Your Non-Dominant Hand

Why it matters

• The non-dominant side of the brain becomes less active with age
• Using the opposite hand strengthens and builds new neural connections
• Benefits have been shown with  stroke recovery and brain rehabilitation

How to start

• Brush your teeth with your non-dominant hand
• Standing on one foot if you can safely prop up

Practice tasks DAILY  (opening doors, using utensils)

Prioritize Sleep Quality

Key idea

• Sleep quality matters more than just hours slept

What helps

• Consistent bedtime and wake time
• Reduce all screen time 90 minutes before bed
• Cool, dark, quiet bedroom
• Calm pre-sleep routine (stretching, reading, music)

Why it matters

• Improves memory and thinking
• Strengthens immunity
• Supports mood and stress control
• Helps regulate weight and blood sugar
• One of the strongest predictors of healthspan after age 60

JUST DO ………Simple, affordable, effective at any age — and especially powerful for longevity and quality of life. Manage you HEALTHSPAN