Motion is Not Negotiable

Let’s be honest—the older we get, the easier it is to think about moving instead of actually doing it. But here is the truth I have learned over a lifetime of experiments, injuries, routines, and reboots: MOTION IS NON NEGOTIABLE.

Our bodies are designed to move. Movement keeps joints lubricated, minds sharp, moods steady, and bones strong. Yet for many women of “a certain age,” movement becomes optional because we are busy, distracted, or simply unaware of the benefits.

I say NO. Movement is NOT optional. It is essential self-care.

I have been moving one way or another since 1979—the year I trained for and finished the Paul Mason Marathon in Saratoga, California. It was exhilarating, exhausting, enlightening, and the moment I knew running was “one and done.”

But the habit of moving stuck.

For eight wonderful years I traded running for road biking. I rode 20 miles a day for training and stretched to 25–60 mile rides on the weekends. Freedom on two wheels! Then in 2010 everything changed when my husband had a life-altering cycling accident. I hung up my helmet and never looked back.

Today I walk 2–3 miles every day with my sidekick Gabe. Three times a week—Sunday, Tuesday, and Thursday—I lift weights, work on balance, stretch, and practice yoga. These routines are my non-negotiables. My happy time. My me time.

It is not just about working out. It is about showing up for myself.

The science is clear, and the evidence keeps growing:

Strength training maintains muscle mass, bone density, and metabolism. It is the best defense against frailty and falls.

Walking improves heart health, brain function, and mood. Thirty minutes a day can lower dementia risk.

Stretching and balance preserve flexibility and confidence so we can keep doing what we love—gracefully.

Consistency beats intensity. Three steady days a week can change your life more than sporadic bursts.

Beyond science, movement reminds us that we are alive. It connects us to our bodies, these incredible vessels that have carried us through decades of living.

Here is the secret: do not make it complicated. Make it automatic. Treat your movement routine like brushing your teeth—it is simply what you do.

Start Here

• Stretch every morning. Before coffee, reach, twist, bend, and breathe for two minutes.
• Walk daily. Around the block, to the mailbox, with a friend, with your dog—rain just means grab an umbrella.
• Add balance work. Stand on one leg for a minute or heel-to-toe walk across the room.
• Lift something. Groceries, soup cans, hand weights—it all builds strength.
• Schedule movement like an appointment and protect it fiercely.

The magic happens when you stop negotiating with yourself. Movement does not need special equipment or fancy outfits. It just needs you willing to move. Hop out of bed, lie down on the floor, stretch, and get up to practice that balance work.

You have got this. Remember, the best exercise for you is the one you will do. Extra points if you polka around your living room—just move, have fun, and do it!

Suz