Three Things to do For Healthy Aging

I honestly thought I’d get a gold star at my upcoming annual visit with my primary doctor .

My doctor listened, nodded, and then said something that threw me off:

“That’s great. It builds your stamina. But as you age, strength training becomes even more important. Add more protein to your diet and you’ll see the biggest impact on your health. Without strength work, you lose muscle every year… and that’s not sustainable.”

I didn’t love hearing that.

Not because he was wrong, but because—like many women working full-time—I’m already stretched thin. Finding extra time for another workout felt impossible.

Still, the message stuck with me.

We hit our thirties, forties, fifties… and muscle starts slipping away quietly if we don’t challenge it. We feel it in our energy, balance, metabolism, and confidence. Walking is amazing for the mind and heart, but it doesn’t fully protect our strength.

Then he said, “Just buy one of those vests from Amazon.”

I blinked. “What?”

Turns out, I didn’t need a gym membership or an extra hour in my schedule.

A weighted vest was the answer. 👉 https://amzn.to/48nXAUj

It’s the simplest thing to add to your routine: a vest that adds resistance to your everyday walk.

Here’s the thing—walking with a weighted vest turns a regular walk into something close to strength training. Your muscles actually have to work. Your body gets stronger. And you don’t have to carve out more time.

It’s like upgrading your walk without changing your schedule.

This is the one I bought:

👉 https://amzn.to/48nXAUj

I started wearing it on my normal walks. Same route. Same time. But the impact on my body was completely different.

Strength, without the stress.

Resistance, without rearranging my life.

Two birds, one stone.

Pretty brilliant, right?

Secondly,

• Healthy eating ! My go-to is quick steel-cut oats from Aldi.

Cook 1 cup of oats with 1 cup water, add a little salt. Enjoy this wholesome and filling breakfast with skimmed/low fat milk sprinkled with 1/8 tsp of brown sugar or substitute with what you prefer.

• Eat brown rice in lunch with chicken/fish/dal or vegetables

• Eat green leafy salad

• Eat an apple or banana in snack

If you’re a woman trying to stay strong while juggling a career, a household, and everything else—this might be the simplest upgrade you can make.

Your future self will thank you for the muscle you protected.

Remember just 3 things

1- Walk

2- Use Weighted Vest when walking

3- In the diet-Include steel cut oats, brown rice, fish, chicken, dal, vegetables, leafy salad, apple and banana

Let me know if you try it. I’d love to hear what you think.