Your Health Retirement Fund Checklist is like a functional aging physical 401(k) that you make deposits into. Every squat, every healthy meal, and every hour of deep sleep is a deposit. The earlier you start, the more “interest” you accrue in the form of energy and independence later in life.
The Health Retirement Fund Checklist: Your 10-Point Health Audit
“Your chronological age is a fact. Your functional age is a choice.”
Use this checklist to evaluate how well you are investing in your future self. Aim to check off at least seven of these weekly to stay on the path to long-term independence and vitality.
Section 1: The Strength & Power Pillar
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[ ] 1. Resistance Training (2x Weekly): Did I challenge my major muscle groups (legs, back, chest) with weights, bands, or bodyweight exercises twice this week?
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[ ] 2. Grip Strength & Core: Can I comfortably carry heavy groceries or hold a plank for 45 seconds? (Grip strength is one of the highest predictors of longevity).
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[ ] 3. The “Power” Move: Did I incorporate one “quick” movement this week, such as a fast-paced step-up or a kettlebell swing, to keep my fast-twitch muscle fibers active?
Section 2: The Mobility & Balance Pillar
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[ ] 4. The Floor Test: Can I get down to the floor and back up again with minimal assistance?
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[ ] 5. Single-Leg Stability: Can I stand on one leg for 30 seconds per side? (Critical for fall prevention).
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[ ] 6. Daily Range of Motion: Did I spend at least 5 minutes today stretching my “problem areas”—the hips, ankles, and thoracic spine?
Section 3: The Metabolic & Recovery Pillar
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[ ] 7. Protein-First Nutrition: Am I hitting my protein goals (aiming for roughly 0.7-1g per pound of target body weight) to repair tissue and fight muscle loss?
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[ ] 8. Zone 2 Endurance: Did I get at least 150 minutes of moderate-intensity movement (where I can still hold a conversation) this week?
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[ ] 9. The 7-Hour Sleep Standard: Did I prioritize a consistent sleep schedule to allow my brain and muscles to “clean” and repair themselves?
Section 4: The Micro-Habit Pillar
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[ ] 10. Exercise Snacking: Did I break up long periods of sitting today with at least three “micro-doses” of movement (e.g., 10 squats, a brisk walk to the mailbox, or a 1-minute stretch)?
