July 6, 2026

Back in November 2023, I wrote an article, Exercise HIIT me up for 30 Seconds? I am in. Before that, in May 2023, I wrote another called Two Minutes of Exercise? Sign Me Up.

I’m starting to get tired of being right.

Once again, researchers are telling us that you don’t necessarily need long workouts to improve your health. The catch is that they generally want those short sessions to be fairly intense, raising your heart rate for brief periods.

Personally, that’s not what I’m doing right now.

But I suspect that, in a few years, we’ll see more research showing that simply getting up and moving throughout the day has important benefits of its own. Maybe not the same cardiovascular benefits as high-intensity exercise, but what about our joints, muscles, balance, lymphatic system, circulation, posture, flexibility, and mobility? I’m sure the experts will eventually catch up to common sense.

I’ve even read studies suggesting that something as simple as repeatedly standing up from your chair may be one of the most important things you can do as you age. Maintaining the ability to get out of a chair independently is closely associated with health, strength, and independence later in life.

The bottom line is that setting the bar too high often causes people to do nothing at all.

I’ve always believed in starting small.

When I first became a runner, 40 years ago, I didn’t begin by running five miles. I ran to one telephone pole. The next day maybe two. Then three. Eventually I was running five miles a day for nearly 30 years.

I’ve used the same philosophy with push-ups and pull-ups. This year I couldn’t do a single one of either exercise. I started with half a push-up and gradually built from there. Today I’m up to fifty push-ups. With pull-ups, I couldn’t do one without jumping halfway to the bar. Today I’m up to five. We’ll see where this one ends up.

Our bodies are remarkably good at adapting if we simply give them a chance.

Progress doesn’t require perfection. It simply requires movement.

Today also happens to be my 73rd birthday. July 6th 2026

Fifty years ago, my goal on my birthday might have been to see how drunk or high I could get.

Today, my goal is to see how healthy I can become.

I think my birthday present to myself is going to be a continuous glucose monitor for a couple of weeks. I’m fascinated by how different foods affect blood sugar, energy, inflammation, and possibly even the aging process.

I’ll report back with what I learn.

Does dessert after a large meal create a smaller glucose spike than eating dessert by itself?

What happens if we snack late at night?

Does a ten-minute walk after dinner really flatten the glucose curve?

How much does cinnamon help? Does vinegar? How much do these responses vary from person to person?

These are the questions that interest me now.

Every one of us is conducting an experiment called life. Some people are hoping for the best. Others are constantly testing, learning, adjusting, and improving.

At 73, I still believe improvement is possible.

Whether it’s thirty seconds of exercise, half a push-up, standing up from your chair a few extra times each day, or simply taking a short walk after dinner, it all counts.

Your body knows the difference.

Keep moving. Keep learning. Keep experimenting.

The small things you do consistently are often the big things years later.