Build Your Health Retirement Fund
Think of your health like a retirement account. Every squat, every healthy meal, and every good night's sleep is a deposit. The earlier you start, the more "interest" you earn — paid out later in life as energy, strength, and independence. And like any retirement fund, it's never too late to start making deposits.
“Your chronological age is a fact. Your functional age is largely up to you.”
Your 10-Point Weekly Health Audit
Once a week, go through the ten questions below and count how many you can answer yes. Aim for at least seven. If you're below that, pick one item and make it your focus for the coming week.
Strength & Power
- 1. Resistance training: Did I work my major muscle groups — legs, back, and chest — with weights, bands, or bodyweight exercises at least twice this week?
- 2. Grip and core: Can I comfortably carry heavy groceries and hold a plank for 45 seconds? Grip strength is one of the strongest predictors of healthy aging.
- 3. Power: Did I include at least one fast, explosive movement this week, like quick step-ups or kettlebell swings, to keep my fast-twitch muscle fibers active?
Mobility & Balance
- 4. The floor test: Can I get down to the floor and back up with little or no help?
- 5. Single-leg balance: Can I stand on one leg for 30 seconds on each side? Good balance is one of your best defenses against falls.
- 6. Daily mobility: Did I spend at least 5 minutes stretching my hips, ankles, and upper back on most days this week?
Nutrition, Endurance & Recovery
- 7. Protein first: Did I eat enough protein to repair muscle and fight age-related muscle loss — roughly 0.7 to 1 gram per pound of target body weight?
- 8. Zone 2 endurance: Did I get at least 150 minutes of moderate movement this week, at a pace where I could still hold a conversation?
- 9. Seven hours of sleep: Did I get at least 7 hours of sleep on most nights, on a consistent schedule, so my brain and muscles could recover?
Daily Movement
- 10. Exercise snacks: On most days, did I break up long periods of sitting with at least three short bursts of movement, like 10 squats, a brisk walk to the mailbox, or a 1-minute stretch?
Track Your Deposits Every Day
Three of these deposits — daily movement, endurance, and sleep — are exactly what the free Don't Die app scores every day. I use it to keep myself honest, and at 75 it has made me more consistent than ever. Join me in The 104.8 Club, where members share their streaks and keep each other showing up.
Want to know what your deposits should focus on at your age? See the Marathons of Life.
This checklist is general fitness guidance, not medical advice. Check with your doctor before starting a new exercise program, especially if you have a health condition.
