Start with the practices that reliably make a difference. Keep them simple enough to repeat.
1. Get stronger
Use a repeatable full-body strength practice two to three times each week. Prioritize sound technique, controlled effort, and gradual progression.
2. Build a movement floor
Walk often. Add easy aerobic work that you genuinely enjoy. Your sustainable pace is the one that lets you show up again next week.
3. Protect recovery
Sleep, food, downtime, and connection are not extras. They are where adaptation happens.