Hey there, friends! Welcome back to my journey through the 7-40 challenge—seven goals per day over 40 days, all aimed at building better habits and feeling more alive. Today marks Day 18, and let me just say, I’m feeling grateful and energized. If you’re tuning in, thank you so much for being here. Sharing these updates with you all keeps me accountable and motivated to crush those goals. Accountability—seriously, it lights a fire under me to stay consistent.
As I get older, I’ve been reflecting a lot on how my body is changing, and honestly, it’s been a beautiful shift in perspective. Back in the day, I thrived on being able to really move around, lifting ridiculously heavy weights, or just exercising without hurting after it is done. But these days, I’m learning to work with my body, not against it. Pushing too hard on my knees or joints just doesn’t feel right anymore, and that’s okay. It’s all about adapting and finding joy in what feels sustainable.
To keep things moving (pun intended!), I’ve turned to yoga for that gentle stretch, daily walks to get my steps in, and lighter weightlifting sessions to round out my 60 minutes of activity each day. It’s not about breaking records; it’s about feeling good and staying committed. And speaking of walks—oh man, they’ve become my favorite part of the routine. I aim for 30 to 45 minutes outside, chasing those 10,000 steps, breathing in the fresh air, and just letting my mind wander. It’s been a game-changer, and I want to share three awesome benefits I’ve personally experienced that might inspire you to lace up your sneakers too.
First off, walking boosts your mood like nothing else. There’s something magical about getting outside and moving— it releases those feel-good endorphins, reduces stress, and clears the mental fog. On tough days, a simple stroll turns my mindset around, leaving me feeling lighter and more positive. Who knew something so straightforward could be such a natural antidepressant?
Second, it’s fantastic for your heart and overall health. Regular walks strengthen your cardiovascular system, help lower blood pressure, and even improve circulation. I’ve noticed my energy levels staying steady throughout the day, and it’s a gentle way to keep things ticking without overdoing it. Plus, it’s low-impact, so it’s kind to your joints while still building endurance. Win-win!
Third, walking helps with weight management and building habits that last. It burns calories in a sustainable way, supports muscle tone, and encourages mindfulness about what your body needs. For me, it’s become a daily ritual that sets a positive tone— no pressure, just progress. Over these 18 days, I’ve seen how it ties into my other goals, making everything feel more balanced and achievable.
Now, let’s talk about why daily movement is an absolute must, no matter your age. Life throws curveballs—busy schedules, aches and pains, or just the temptation to Netflix and chill—but staying active keeps you vibrant and resilient. It maintains flexibility, strengthens bones and muscles, and wards off issues like stiffness or fatigue that can creep in if we sit too much.
Whether you’re in your 20s building a foundation or in your golden years cherishing every step, movement fuels your body and spirit. It sharpens your mind, boosts immunity, and reminds you that you’re capable of more than you think. The best part? It doesn’t have to be extreme—just consistent. Start small, listen to your body, and watch how it transforms your days.
Thanks again for joining me on this adventure. If you’re inspired to add a walk to your routine or tackle your own challenge, drop a comment—I’d love to hear about it! Here’s to Day 19 and beyond. Keep moving, keep smiling. You’ve got this!
David Willis 