3 Tiny Tweaks for a Younger, Energized You– Part 1: Move Your Body"

Hi, it’s Mary—and I’ve got a question for you:

What if just 3 Tiny Tweaks could change your body, boost your energy, and add years to your life?
Sounds dramatic, right? But it’s backed by science—and I’m breaking it all down in a new 3-part podcast series.

In this first episode, I’m talking about the one habit you already know—but might be overlooking.

It’s not about losing weight.
 It’s not about looking a certain way.
 It’s about feeling better—right now.

This one simple thing? It’s the best age-defying trick we’ve got.

Transcript

Hi, it’s Mary – and welcome back to Being Mary.

This is part one of a three-part series:
 “3 Tiny Tweaks for a Younger, Energized You

We’re going to talk about three everyday habits that are aging us faster—and how to fix them.

Each of these episodes is short and simple because I know your time is precious. But here’s the big idea:
 If you do these three small things consistently, research shows they can extend your healthy years of life by 7 to 10 years. That’s not just more time—but better time.

Now let me ask you something:
 Are you confused by all the health advice out there? Because I sure am.
No wonder we're overwhelmed and ready to throw in the towel before we even get started.

But here's the thing:
 There are three key habits that move the needle more than anything else.
Just three. Not thirty. Not three hundred.

Three simple habits—backed by decades of research—that will change how you feel, how you age, and how you live.
And the best part? The impact is almost immediate.

So if you've ever thought, “Could someone just tell me what works?”
That’s what this series is about.

Let’s simplify health and wellness. Just a little.

Let’s talk about Habit #1

If I asked you to guess the top three habits that make the biggest difference, what would you say?

Sleep? Nope.
Drink more water? Good idea, but nope.
Diet? Surprisingly, not in the top three.

I was shocked to learn that two of the three habits weren’t even on my radar.

But this first one? You’ve probably guessed it.

Exercise.

Now don’t tune out on me! I know you’ve heard this before—but just stay with me a little longer.

This isn’t about losing weight. It’s not about chasing some “perfect” body. It’s not about workouts, leggings, or apps.

This is about feeling great, aging well, and living longer.

Exercise is the single most powerful habit you can adopt to:

• Boost your energy  -- Strengthen your brain -- Fight disease -- Improve your mood -- And help you feel alive in your own body.

From my own experience After moving to a new town, I joined the YMCA and started playing pickleball.
 It gets me moving four times a week—and I’ve made some amazing new friends.

I’m not doing anything extreme. I’m just showing up. And that’s what matters.

Here’s what I found that Research says:
 Exercise is the only thing we know of that can reverse biological aging.

If you do 30 minutes of consistent movement—just enough to get your heart rate up—five days a week, you are doing great.

And it doesn’t even have to be aerobic. Use Resistance bands. Two cans of soup. Balancing on one foot while brushing your teeth.
 That’s all it takes to:

• Improve posture -- Prevent falls -- Stay strong as we age

And I want you to hear this …
 Even small efforts make a big difference.

You may ask Why It Matters?

Well … Regular movement helps fight:

• Cancer -- Heart disease – Dementia -- Alzheimer’s

It literally stimulates your body’s natural amazingness.
It helps you live longer.
It helps you live better.

And here’s the truth:
 You don’t need a gym, fancy gear, or expensive programs.

Just walk.
Put on your sneakers. Turn on your favorite podcast—maybe this one—and head outside.

Here’s a Fun Thought

If humans were meant to sit still all day, we’d be shaped like mushrooms—with big stalks and all the action on top.
 But no—we were designed with our strongest muscles below our belly buttons.
Because we were meant to move.

Where to Start?

Start small:

• Walk 30–45 minutes a few times a week
• Balance on one foot while doing dishes
• Do 2 wall push-ups a day—and add one more every few days

If you’re a woman in your 60s or 70s, work toward being able to do 11 full push-ups.
 Sounds crazy? Maybe. But it’s a goal—and it’s possible.

Remember: Your muscles are designed to get stronger until the day you drop dead.
And that’s empowering.

In Closing

Even five minutes of movement is better than none.
 Exercise reminds you what it feels like to be you again.
It sparks pride, joy, energy—and hope.

So here’s your simple takeaway for the week:

• Go for a walk -- Do some balance exercises -- Try a couple of push-ups

That’s it. Start where you are. Just move.

So Next Weeks Teaser; habit number 2.

It’s simple, it’s immediate, and it’s going to help you feel calmer, healthier, and more energized—fast.

But you’ll have to wait until next week.

Until then, thank you for being here.
 Thank you for all the kind responses.
 And remember—I need encouragement too.

So Keep walking. Keep moving. And keep being you.
See you next time on Being Mary