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Tuesday Education: DAILY MOVEMENT

age 61 swimming

Happy Tuesday Team Nibbles Fitness!

Yesterday I went swimming. I had not gotten enough sleep the night before and had to rush out for my PT appointment. I packed my food, thank God, or it would have been a disaster. I really didn’t want to swim, there is a very cool breeze. Once I get in the water it’s fine as its 80-degree water, and I have a big thick terry cloth robe to put on as soon as I get out. It’s just like going to the gym, going for a walk or run, or anything else we do for exercise – it’s hard to get started but once we go, we get through it fine and FEEL BETTER as described below. I went because I knew I would regret it if I didn’t. In the winter, I like to try and get it done before the sun goes down. It’s cold and the daylight is short. I slept really good last night after swimming and got a lot of REM sleep, and I ended up sticking to my macros only because I had packed my macro friendly foods and had frozen level-1 ice cream prepared which I blend using my amazing Ninja Creami machine which is a life saver for me. Randy likes his ice cream made in it too and I make sure to keep a special container for his version. When he hears me making mine, he often wants some too.


- Due once a week. If you haven’t been doing them, go ahead and START!


- Every weekday at 9AM Central Time.

Make physical activity part of your everyday routine.

Weight Training: 3-5x minimum

Walking: everyday! 45-60min

Even small changes to your daily routine can make a big impact on your health. And, if you stick to them, they can help you start a new, healthier lifestyle.



The endorphins released during exercise not only help you feel better—they help you think better, too. Better concentration and mental sharpness are just two of the many cognitive benefits of physical activity.

Weight Loss and Maintenance

Regular exercise increases your metabolic rate. While our metabolisms naturally slow over time, staying active can help maintain a healthy metabolism at any age.

More Energy ⚡️

Physical activity boosts cardiovascular health, which gives you more endurance throughout the day. More endurance makes it easier to do the tasks that your daily life requires without feeling worn out when all is said and done.

Better Sleep 😴

Turns out that the best way to get a good night’s sleep is to stay active during the day. Physical activity in the morning and early afternoon can reset your sleep-wake cycle, allowing it to trigger sleepiness a few hours later.

Healthy Muscles and Bones 💪🏼

Good news is, as little as 30 minutes of physical activity each day can help strengthen your bones and prevent osteoporosis. Weight-bearing activities such as walking, jogging and climbing stairs are great places to start.

Pain Reduction

This is because physical activity helps to break your brain and body out of a continuous pain-signaling loop. It’s best to stick to low-impact aerobic exercises like walking, swimming, cycling and stretching if you’re living with chronic pain.

Better Mood 😊

Moving more isn’t just good for your body—it’s good for your mind, too. In fact, walking is one of the many lifestyle remedies for depression. Physical activity sends a signal for your brain to release endorphins. These chemicals are responsible for feelings of happiness, calm and well-being. Endorphins also have pain-relieving and immune-boosting qualities.

Remember I care about you long term. Your life, longevity, and happiness.

& You should care about that for yourself too!

+ nothing feels better than when you mentally and your body feels great.

Let’s go win Tuesday!

Advisor Roberta RS in the 1st Phorm App

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