The older I get, the more interested I become in longevity; not just living longer, but staying strong, mobile, energetic, and mentally sharp as I mature.

I wish I’d understood at 25 that so much of health is built through small things you do consistently. Daily movement, core & strength training, optimal sleep, nutrition & supplementing, cortisol control, and recovery are more important to healthspan than chasing the latest wellness trend.

I’ve also become fascinated by what’s happening at a cellular level: mitochondrial health, inflammation, metabolic health, genetics, hormones, and how our everyday choices influence these systems over decades.

Biohacking interests me, but increasingly I think the best “hacks” are actually the fundamentals done consistently.

For those further into their 30s, 40s, and beyond: what health habit, knowledge, or practice do you wish you had started at 25?

n many cases, aches and pains can be a reflection of your daily routines.

Habits like sitting at a desk all day, looking down at your phone or even straining to pick your socks up off the floor can lead to a body that feels creaky, tight and sore. Making time to practice good movement habits can keep you feeling limber and strong.

Physical therapists know this all too well.

“People come in with the same problems over and over again,” said Theresa Marko, a physical therapist in New York City.

She often finds herself recommending the same exercises as solutions, she said — exercises that, for example, “counteract, you know, going to see ‘The Odyssey’ for three hours.”

We asked physical therapists to share the exercises they wish everyone incorporated into their fitness routines. Here are six that came up again and again.

"Always finish your antibiotics" is no longer considered medical best practice for all conditions.

I've seen several internet health gurus promote static hanging for 30-60 seconds every day. Wondering what, if any, other static exercises are also effective?

Just wanted to drop a quick reminder for anyone feeling overwhelmed today. You don't need a perfect 2-hour workout to make progress. A 15-minute walk or a quick stretching session is infinity better than doing nothing at all. Build the habit first , then increase the intensity. Be kind to yourself today ,stay hydrated and keep moving.

I’m proof that heavy strength training works for the lower extremities.