🏡 Look Better, Feel Better, Live Better: Your Health Strategy Guide

In partnership with:

Good morning, agents. ☀️ Success isn’t just measured in numbers—it’s reflected in your energy, clarity, and confidence.

Today, we’re diving into practical, powerful strategies to help you take charge of your health. From daily habits to mindset shifts, this guide is designed to elevate how you show up in every part of life—personally and professionally.

Because when you feel your best, you lead your best.🔥🏡

First time reading? Sign up here with just one click.

IN PARTNERSHIP WITH IGNITION

Tired of late payments and messy invoicing?

This guide is your go-to resource for streamlining payments, improving cash flow, and keeping your business running smoothly.
What’s inside: 
✔️ An actionable 8-step framework to create a seamless payment process
✔️ Expert strategies to reduce late payments and enhance your professional image A well-structured payment system leads to smoother operations, happier clients, and long-term financial success.

LOOK BETTER, FEEL BETTER, LIVE BETTER: YOUR HEALTH STRATEGY GUIDE

Proactive health management shifts the paradigm from reactive care to prevention, early detection, and whole-body wellness. By integrating regular physical activity, Hormone Replacement Therapy (HRT), peptides, and pharmacological interventions like semaglutide, individuals can optimize their healthspan and thrive across all decades. This white paper provides a comprehensive guide to these strategies, tailored to men and women from their 20s to their 70s and beyond, based on the latest research as of 2025.

Physical Activity in Proactive Health Management

Regular physical activity is fundamental to proactive health, offering benefits such as weight management, reduced risk of chronic diseases (e.g., heart disease, diabetes, and certain cancers), improved mental health, and enhanced sleep quality. The World Health Organization (WHO) provides age-specific guidelines to ensure individuals meet their physical activity needs (WHO Guidelines).

Physical Activity Guidelines by Age

These guidelines can be adapted based on individual health status, preferences, and fitness levels. Starting slowly and gradually increasing intensity helps prevent injury.

Sample Workout Plans by Age

Below are sample workout plans tailored to different age groups, designed to meet WHO guidelines and support proactive health goals. These can be adjusted based on individual needs, and consultation with a healthcare provider or fitness professional is recommended before starting.

For Adults in Their 20s and 30s

• Cardiovascular Exercise: 30 minutes of moderate-intensity aerobic activity (e.g., brisk walking, jogging, cycling, or swimming) 5 days/week. Example: Jogging at a pace where you can still talk but not sing.

• Strength Training: 2-3 days/week, targeting all major muscle groups. Example: 3 sets of 10-12 reps of squats, push-ups, lunges, pull-ups, and planks, with 1-minute rest between sets.

• Flexibility and Mobility: 2-3 sessions/week of stretching or yoga to improve flexibility and prevent injury. Example: 15-minute yoga flow focusing on hip openers and spinal twists.

• Sample Weekly Schedule:

  • Monday: 30-min jog + 15-min stretching

  • Tuesday: Strength training (full body)

  • Wednesday: 30-min cycling

  • Thursday: Strength training (full body)

  • Friday: 30-min swimming + 15-min yoga

  • Saturday: Rest or light walk

  • Sunday: 30-min brisk walk

For Adults in Their 40s and 50s

• Cardiovascular Exercise: 30 minutes of moderate-intensity aerobic activity 5 days/week, incorporating interval training to boost metabolism. Example: Alternate 2 minutes of fast walking with 3 minutes of moderate walking.

• Strength Training: 2-3 days/week, focusing on maintaining muscle mass and bone density. Example: 3 sets of 10-12 reps of deadlifts, bench presses, rows, leg presses, and core exercises like Russian twists.

• Balance and Flexibility: 2-3 sessions/week of balance exercises (e.g., tai chi, standing on one foot) and stretching to prevent falls and maintain mobility. Example: 10-minute balance routine with heel-to-toe walking.

• Sample Weekly Schedule:

  • Monday: 30-min interval walking + 10-min stretching

  • Tuesday: Strength training (upper body)

  • Wednesday: 30-min cycling

  • Thursday: Strength training (lower body)

  • Friday: 30-min swimming + 10-min tai chi

  • Saturday: Rest or light yoga

  • Sunday: 30-min brisk walk

For Adults Aged 60 and Older

• Cardiovascular Exercise: 30 minutes of low-impact, moderate-intensity aerobic activity 5 days/week (e.g., walking, cycling, water aerobics) to reduce joint stress. Example: Brisk walking in a park.

• Strength Training: 2-3 days/week, using lighter weights and higher repetitions to maintain muscle strength. Example: 3 sets of 12-15 reps of seated leg presses, dumbbell curls, and chair squats.

• Balance and Flexibility: Daily balance exercises (e.g., heel-to-toe walking, single-leg stands) and stretching to reduce fall risk and improve mobility. Example: 10-minute balance routine followed by gentle stretching.

• Sample Weekly Schedule:

  • Monday: 30-min walk + 10-min balance exercises

  • Tuesday: Strength training (light weights, full body)

  • Wednesday: 30-min water aerobics

  • Thursday: Strength training (light weights, full body)

  • Friday: 30-min cycling + 10-min stretching

  • Saturday: Rest or gentle yoga

  • Sunday: 30-min walk

These plans align with recommendations from sources like Healthline (Workout Routines) and Verywell Fit (Workout Schedules), emphasizing progressive overload and variety to sustain engagement.

Proactive Health Across the Lifespan

For Men: A Modern Approach to Health

Your 20s: Building the Foundation

• Physical Activity: Follow the 20s-30s workout plan, focusing on building strength and endurance. Regular exercise establishes lifelong habits.

• Annual Physicals: Track baselines for blood pressure, weight, and cholesterol.

• Sexual Health: Regular STI testing.

• Vaccinations: HPV (if under 26), flu, COVID, Tdap.

• Skin Checks: Annual exams for melanoma.

• Baseline Bloodwork: Monitor cholesterol, glucose, hormones.

• Family History: Document chronic conditions in relatives.

• Peptides: May support skin or muscle health, but use under medical guidance.

Your 30s: Locking in Routines

• Physical Activity: Continue the 20s-30s workout plan, adjusting intensity as needed. Exercise supports stress management.

• Testosterone Monitoring: Check for early declines around age 35; consider HRT if imbalances are detected.

• Mental Health: Address stress through therapy or support groups.

• Skin Checks: Continue annual exams.

• Sexual Health: Discuss libido or function changes.

• Peptides: Support muscle growth or energy recovery for active lifestyles.

Your 40s: Investing in Long-Term Health

• Physical Activity: Adopt the 40s-50s workout plan, emphasizing muscle maintenance and balance to combat sarcopenia.

• Colorectal Screening: Begin at age 45.

• Heart Health: Monitor blood pressure, cholesterol; consider coronary calcium scan.

• Prostate Health: Discuss PSA testing.

• HRT: Testosterone Replacement Therapy (TRT) may improve energy and muscle mass.

• Vision & Hearing: Baseline exams.

• Peptides: Support muscle maintenance and anti-aging.

• Sexual and Mental Health: Address erectile dysfunction and stress.

Your 50s & 60s: Protecting Your Health

• Physical Activity: Transition to the 60+ workout plan, prioritizing low-impact activities and balance to maintain independence.

• Cancer Screenings: Colorectal, prostate, skin; lung CT for smokers.

• Heart Health: Advanced lipid panels, heart imaging.

• Cognitive Health: Stay mentally active.

• HRT: TRT supports vitality.

• Peptides: Enhance muscle preservation, cognitive function.

• Immunizations: Shingles (50+), pneumonia (65), flu/COVID boosters.

Your 70s & Beyond: Thriving, Not Just Surviving

• Physical Activity: Follow the 60+ workout plan, focusing on mobility and fall prevention.

• Cancer Screenings: Continue as appropriate.

• Cognitive Health: Engage in puzzles, socializing.

• Bone Health: Strength training, body composition analysis.

• HRT: TRT may still be beneficial.

• Peptides: Support mobility, vitality.

• Social Connections: Combat loneliness through community engagement.

Every Age: Routine Maintenance

• Dental Visits: Biannual cleanings.

• Vaccinations: Stay current.

• Eye Exams: Detect glaucoma, diabetes-related issues.

• Whole Body Screening: Prenuvo MRI for comprehensive insights.

For Women: Empowering Proactive Health

Your 20s: Laying the Groundwork

• Physical Activity: Follow the 20s-30s workout plan to build fitness habits.

• Annual Physicals: Establish a relationship with a provider.

• Reproductive Health: Pap smears at 21, STI testing, birth control discussions.

• HPV Vaccination: Through age 26.

• Skin Checks: Annual exams.

• Baseline Bloodwork: Cholesterol, blood sugar, thyroid.

• Peptides: Support skin health if needed.

Your 30s: Long-Term Planning

• Physical Activity: Continue the 20s-30s workout plan, supporting energy and stress management.

• Reproductive Health: Discuss fertility, preconception counseling.

• Cervical Screening: Pap smears every 3-5 years.

• Baseline Bloodwork: Monitor metabolic, thyroid function.

• Breast Health: Clinical exams every 1-3 years.

• Peptides: Enhance skin elasticity, vitality.

• Whole Body Awareness: Consider advanced screenings like MRI.

Your 40s: Monitoring Transitions

• Physical Activity: Adopt the 40s-50s workout plan to maintain muscle and bone health.

• Mammograms: Begin every two years at 40.

• Colorectal Screening: Start at 45.

• Heart Health: Track blood pressure, cholesterol, glucose.

• HRT: Manage perimenopause symptoms like hot flashes.

• Peptides: Complement HRT for skin, energy.

• Eye & Hearing Exams: Detect changes early.

Your 50s & 60s: Staying Ahead

• Physical Activity: Transition to the 60+ workout plan, focusing on mobility and balance.

• Breast & Colorectal Screenings: Continue as recommended.

• Cervical Screening: May stop at 65 with normal results.

• Cardiovascular Health: Monitor heart disease risk.

• HRT: Manage menopause, prevent bone loss.

• Peptides: Support cognitive health, vitality.

• Cognitive Health: Address memory, mood changes.

Your 70s & Beyond: Maintaining Independence

• Physical Activity: Follow the 60+ workout plan to preserve function.

• Cancer Screenings: Personalized continuation.

• Bone Health: Screen for osteoporosis, prioritize strength training.

• Cognitive Assessments: Detect memory changes early.

• HRT: May still benefit some.

• Peptides: Support mobility, vitality.

• Vision & Hearing: Regular screenings.

Every Age: Essential Habits

• Dental Visits: Biannual cleanings.

• Vaccinations: Stay current.

• Eye Exams: Catch glaucoma, diabetes issues.

• Whole Body Screening: Prenuvo MRI for early detection.

Hormone Replacement Therapy (HRT): A Proactive Tool

HRT for Women

HRT is a first-line treatment for menopausal symptoms in women under 60 or within 10 years of menopause, alleviating hot flashes, night sweats, and vaginal dryness while preventing osteoporosis. Bioidentical hormones and customized plans enhance safety. Benefits include improved quality of life, but risks like breast cancer require personalized assessment.

HRT for Men

Testosterone Replacement Therapy (TRT) addresses testosterone decline, improving energy, muscle mass, and sexual health. Regular hormone panels in the 30s and 40s guide TRT decisions, with bioidentical hormones reducing side effects.

HRT Guidelines

Personalized plans, informed by hormone testing and shared decision-making, ensure safety and efficacy. Regular monitoring minimizes risks.

Peptides in Proactive Health

Peptides, short amino acid chains, regulate functions like metabolism and tissue repair. They support anti-aging, muscle maintenance, and weight management, but some are not FDA-approved, necessitating medical oversight.

Benefits

• Anti-Aging: Stimulate collagen, reduce inflammation.

• Muscle Maintenance: Enhance repair, combat sarcopenia.

• Weight Management: GLP-1 agonists like semaglutide aid weight loss.

• Cognitive Health: Support memory, focus.

Peptide Applications by Age

Weight Management with Semaglutide

Semaglutide, a GLP-1 receptor agonist, promotes weight loss by reducing appetite and slowing digestion. Available as Ozempic (for diabetes) and Wegovy (for weight management), it’s prescribed for individuals with a BMI ≥30 kg/m² or ≥27 kg/m² with weight-related comorbidities.

Clinical Evidence

• STEP 1 Trial: Participants on semaglutide 2.4 mg weekly achieved 15.2% weight loss over 68 weeks vs. 2.6% with placebo (NEJM Study).

• SELECT Trial: Sustained 10.2% weight loss over 208 weeks, with cardiovascular benefits (Nature Medicine).

Integration with Lifestyle

Semaglutide is most effective with a reduced-calorie diet and regular physical activity. The sample workout plans above enhance its benefits by preserving muscle mass and improving metabolic health. Side effects (e.g., nausea) require medical supervision.

CONCLUSION

Proactive health management empowers individuals to live healthier, longer lives through prevention and early intervention. Regular physical activity, tailored to age-specific needs, reduces disease risk and enhances well-being. HRT and peptides offer targeted solutions for hormonal balance and vitality, while semaglutide supports weight management when combined with lifestyle changes. By integrating these strategies under medical guidance, individuals can optimize their health and thrive at every stage.

Key Citations

• WHO Physical Activity Guidelines for All Age Groups

• Physical Activity Guidelines for Americans, 2nd Edition

• Once-Weekly Semaglutide in Adults with Overweight or Obesity

• Long-term Weight Loss Effects of Semaglutide in SELECT Trial

• Workout Routines for Men: The Ultimate Guide

• Sample Workout Schedules for Each Fitness Level

AND THAT'S A WRAP!

Your next big win is waiting. 🏆,

—Tim & Julie Harris
Harris Real Estate Daily

P.S. This newsletter is free (for early subscribers). Enjoy!

Forwarded by a friend? Sign up with just one click here.

P.S. Don’t forget to whitelist our email address to make sure you never miss an update from us.