Walter Says: “How I Built a Movement Routine I Could Actually Stick To”
Make your mountain a series of molehills and you’ll get over it 1 step at a time…………GP
You ever start something strong and then drop it like a bad habit?
Yeah, me too.
I’ve joined gyms and ghosted them. Bought workout DVDs that still have the shrink wrap. I’ve made big declarations—“This is it! New year, new me!”—and followed it up with two days of sore knees and a month of excuses.
But something changed this time. I didn’t just start a routine—I stuck to it.
And no, it’s not because I found a miracle plan or hired a personal trainer named Fabio. It’s because I finally made movement work for my life, not the other way around.
So here’s how I did it—and how you can too.
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🪞 Step 1: I Got Real About Where I Was
Before I did a single stretch, I had to be honest. I wasn’t 25. I wasn’t bench pressing tires. I was 65 with sore knees, tight hips, and a heart running at half capacity.
So I didn’t start big—I started smart.
My first “workout” was a 10-minute walk around the block.
That was it. And it was enough.
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📆 Step 2: I Made It a Daily Thing—But I Didn’t Overcomplicate It
I built my routine like a sandwich. Here’s what a typical day looks like now:
🔹 Morning (10–15 minutes)
• Light stretching: neck rolls, shoulder circles, toe touches
• Marching in place while the coffee brews
• A few wall push-ups to wake the arms up
• Deep breathing to clear the fog
🔹 Midday (15–30 minutes)
• Walk around the block or the local park
• Sometimes I take my resistance bands with me
• If it’s raining, I walk inside the house (yes, laps around the living room count!)
🔹 Evening (10 minutes or so)
• Gentle stretching while watching the news
• Leg lifts or sit-to-stand practice from the couch
• 5-pound weights for a few shoulder presses and curls
That’s it. No gym. No apps. No fancy gear. Just movement.
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🧠 Step 3: I Focused on the “Why”
I didn’t build this routine for six-pack abs.
I built it so I could:
• Walk uphill holding my grandkids—one in each arm
• Keep my independence
• Stay off pills and out of hospitals
• Feel like myself again
Every time I don’t feel like getting up, I picture that hill and those kids. That’s my gas. That’s my fire.
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💡 Step 4: I Keep It Flexible
Some days I walk longer. Some days I stretch more. Some days I don’t feel great, so I just do 5 minutes—and call that a win.
It’s not about perfection. It’s about showing up.
I built a routine I could return to, even when life gets messy.
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🔁 Step 5: I Made It Social (Sort Of)
I tell people what I’m doing. I text a friend or wave to a neighbor during my walk. I read Sandra’s story (“I Am Sandra”) when I need a reminder that I’m not the only one figuring this out.
Movement is easier when you feel connected. And a little accountability goes a long way.
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💬 Final Thought
Don’t make your routine a punishment. Don’t make it fancy. Make it real. Make it yours.
If all you can do is stand and stretch during commercials, do that. If you can walk to the mailbox and back, start there. If you can dance in your kitchen to one song—go ahead and boogie.
Your body will thank you. Your brain will thank you. Your family will thank you.
I’m Walter. I don’t move to impress anybody—I move so I can stay in the game.
And like I always say:
I’m not a doctor, and I don’t play one on TV. Always check with your physician before making health changes.
