Building a Weekly Exercise Routine, Managing Calcium Intake, and Understanding Your Household Net Worth

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Staying active in later life supports mobility, energy, and overall well-being, but “exercise” doesn’t need to be complicated or intense. National guidelines, including those from the CDC, offer a general framework for older adults, which you can adapt to your own comfort level and health needs. The goal is simply to include a mix of movement types throughout the week.

A balanced routine usually includes four categories: aerobic activity, strength work, balance exercises, and flexibility or stretching. Aerobic movement can be anything that gently increases your heart rate — such as walking, swimming, or cycling. Strength activities involve using your muscles against resistance, whether that’s light weights, resistance bands, or your own body weight. Balance exercises, like standing on one foot near a counter for support, help reduce fall risk. Stretching or flexibility work keeps joints and muscles comfortable during daily activities.

CDC guidelines suggest that older adults aim for regular aerobic activity plus muscle-strengthening exercises at least twice a week; however, what’s appropriate varies from person to person. It’s important to choose movements that feel safe and manageable for you.

One simple structure is to spread different types of movement across several days. For example, some people choose to walk most days of the week, include gentle strength exercises on two or three days, and add short balance or stretching sessions whenever convenient. Activities can be broken into smaller chunks — even 10–15 minutes at a time contributes to overall activity levels.

Free, reputable resources can help you explore options. The National Institute on Aging offers a variety of evidence-based exercise videos and guides designed for older adults. The YMCA’s “Active Older Adults” programs and many community centers also provide classes online or in person.

Any routine should be adjusted based on your comfort, mobility, and any medical guidance you’ve received. If you’re unsure which activities are appropriate for your situation, a conversation with a healthcare provider can help you make informed choices.

💌 If you found this overview helpful, forward this newsletter to a friend — staying active is easier when someone else is doing it alongside you.

“The Radio Repair Shop”
From the life overview of Samuel K., 87, Ventura, CA. Shared with permission.

My father ran a small radio repair shop on Main Street. It was the kind of place with a bell above its front door that rang even when a gust of coastal wind pushed through. The store always smelled of warm dust, solder, and the faint tang of ozone from tubes heating up. When I was a kid, I’d sit on a tall wooden stool beside his workbench, swinging my legs and watching my father nudge tiny components into place with the patience of a jeweler.

One Saturday afternoon, a man brought in a battered transistor radio that, according to him, had survived two fishing trips gone sideways. Salt crusted the dial, and the speaker buzzed with every breath of static. My father didn’t say much—he just hummed his low, thoughtful hum and set to work. I watched him cradle the radio like it was his own child. Carefully, he brushed out the salt, swapping wires and coaxing the sound back into clarity.

When he finally flipped the switch, the radio crackled to life, playing a grainy snippet of an oldies station. The owner grinned like he’d been handed a long-lost friend. I remember the glow of satisfaction radiating from my father, revealing a quiet pride he never bragged about.

As I look back now, I realize that shop taught me something about steadiness—how fixing things isn’t always glamorous, but it matters to someone. And sometimes the smallest rescue—a song restored or a voice returned to life—can feel like bringing a whole world back into tune.

***

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Digital Public Library of America – Exhibitions
The DPLA brings together collections from libraries, archives, and museums across the country, and its online exhibitions are a thoughtful way to explore American history and culture from home. Each exhibit combines photographs, letters, and short interpretive texts, creating a gentle, self-paced experience that feels both educational and reflective.

The Marginalian (Essays by Maria Popova)
Formerly known as Brain Pickings, The Marginalian is a long-running, ad-free online journal that weaves together literature, philosophy, art, and science. Essays draw on writers from Marcus Aurelius to Maya Angelou and often include beautiful illustrations, offering slow, thoughtful reading rather than quick headlines. It’s a good place to linger when you want ideas that stay with you.

National Gallery of Art – Sound Thoughts on Art
This audio series pairs contemporary musicians with artworks from the Gallery’s collection, inviting them to create music and conversation inspired by a single piece. Each episode offers a reflective blend of sound and art appreciation, making it a calming way to explore creativity from multiple angles.

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Take a few minutes to jot down your thoughts. Even a few sentences are a memory preserved for loved ones.

Digitizing your essential paperwork—wills, medical records, tax documents, insurance policies—makes it easier to share information, stay organized, and protect yourself from loss. With today’s tools, you can scan documents using a phone, tablet, or home scanner, and store them securely in places you can access anytime.

If you’re new to scanning, your smartphone is the simplest starting point. Both major operating systems include built-in tools:

For the most important paperwork, save your scans in at least two places—such as your email, an external USB drive, and a trusted cloud service like iCloud, Google Drive, or Dropbox.

If you prefer sharper images or have a large number of papers, a dedicated home scanner can make the job easier. Reliable options include the Canon CanoScan LiDE 400 or the Epson FastFoto FF-680W for fast, high-volume scanning. These devices create crisp PDFs and can handle stacks of pages quickly.

For long-term organization, consider naming your files consistently—e.g., “Medicare-Summary-2025.pdf” or “Home-Insurance-Policy-Renewal.pdf”—and storing them in folders by category. If you want added security, both Dropbox and Google Drive offer two-factor authentication to protect sensitive documents.

Digitizing once can save you time for years. And if you ever need to share something with a doctor, lawyer, or family member, it’s as simple as attaching the file instead of rummaging through a drawer.

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Unscramble the letters to find a famous person, event, or object! Be the first to reply with the correct answer, and we’ll send you a free gift in the mail.

Today’s clue: Jewelry fad claiming to reveal your emotions by color.

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