Health & Wellness Wellness Wednesday

The 3 ‘As’ to maintaining a Health & Wellness routine for life

April 27, 2022

I’ve been doing a health and wellness challenge with some friends and we have been documenting our progress. We have realised that being focused on certain aspects of our health each week has made us more mindful of how we are looking after ourselves. We have documented what exercise we have done and the time exercising, what we are eating, what we are doing for ‘time out’, how much water we are drinking. We then check in with each other and share our highs and lows for the week – no judgement.

For this week’s Wellness Wednesday I’m sharing my 3 ‘A’s to maintaining a Health & Wellness Routine for Life.

We all know that we need to do certain things to stay healthy and fit enough to enjoy life and also maintain independence as we age. We need to be able to cope with daily living and now that the world has opened up many are making travel plans. But will you be fit enough to do all that you want to do?

It’s simple really – the hardest part is making the commitment and getting started.

You can listen to the podcast or watch the video or read the blog post

The 3 ‘A’s to maintaining a Health & Wellness routine for life


The first step is to Accept – we need to accept that in order to remain healthy, strong and active we have to Move, Eat Well and take care of our mental health every day. We have to accept this as our normal lifestyle. There is no easy way around it but the benefits are so worthwhile – Independence, Feeling great in mind, body and spirit, Enjoying life


Step 2 is to Act – stop procrastinating and take action. Visualise how you see yourself living a healthy and active lifestyle and then act on that visualisation.

Get a full medical and the okay from your Doctor to start. Have you bloods done, to see how your cholesterol and blood sugars are tracking.

Plan & Prep your week

Plan what type of exercise you will do, how often and how long plus what healthy meals you intend to make will make life so much easier. You will know what to do and when you feel like a snack or not sure what to make for dinner you have your healthy eating plan with all the ingredients in your pantry or fridge. How much water will you drink each day to stay hydrated.

As one of my friends doing our challenge commented:

Although, I believe that I lead a healthy lifestyle overall, without the regular tallying in the journal, I would have guessed wrong in most areas.

Strength (Resistance) training is a must at least twice a week. From age 30 our muscles start to lose their strength and we can develop sarcopenia (loss of muscle mass) and osteoporosis (loss of bone mass). You don’t need heavy weights or you can even use your body weight.

Cardio training – We need cardio to maintain good heart health and exercise the most important muscle of our body. Brisk walking, jogging, running, swimming, cycling, dancing – anything that raises your Heart Rate and gets your heart pumping. You should be ‘breathy’ but not breathless and stop if you experience pain or you are having trouble breathing.

A general rule of thumb is the simple calculation to find your Maximum Heart Rate (the rate at which your heart is beating when it is working its hardest to meet your body’s oxygen needs) is 220 – your age. During your exercise and depending on your fitness level, you should aim for 50% of your Max Heart Rate for beginners and up to 70%- 80% for more advanced exercisers.

Here are the different ranges for your level of fitness and exercise:

  • Very light (50-60%) – Improves overall health and helps recovery; very easy on breathing and muscles
  • Light (60-70%) – Improves basic endurance and burns fat; characterized by comfortable, easy breathing and light sweating
  • Moderate (70-80%) – Improves aerobic (cardio) fitness; light muscle fatigue, easy breathing, and moderate sweating
  • Hard (80-90%) – Increases maximum performance capacity; muscle fatigue and heavy breathing
  • Maximum (90-100%) – Develops maximum performance and speed; should be very exhausting for both breathing and muscle fatigue alike

Unless you have a chronic illness there are so many options for exercising to move your body. Did you know you can actually get a cardio workout sitting in a chair? Yes you can. Here is a link to a video which shows you how.

Daily Stretching will keep your body flexible and allow you to bend, stretch, reach and improve posture. I’ve put together a short 10 minute video which will stretch your body and also relieve aches and back pain.

Daily Meditation or Journalling will help calm your mind and also help you release those worrying thoughts by writing them down.


Step 3 is Achieve – If you’ve made it through steps 1 and 2 you are well on your way to achieving a healthy lifestyle.

Your health is your wealth so how will you incorporate the 3 A’s to Live Well, Enjoy Life and most of all be a woman living life your way?

Sue Loncaric

Women Living Well After 50

Living Life Your Way


  • Reply leannelc April 27, 2022 at 10:57

    Hi Sue – I loved that chair cardio video. I feel so limited atm with what I can do without causing myself a lot of pain afterwards and what he was doing looked like a real possibility. I’m definitely going to look into it a bit further. My exercise class leader said I should be able to do some of the class sitting, I was reluctant to look ‘silly’ but think I might give that a go too. Thanks for the inspiration x

    • Reply Sue Loncaric April 28, 2022 at 10:45

      Hi Leanne, that’s great as I thought of you when I was writing the post. I’ve done some chair workouts and they can be just as challenging as a standing one. Let me know how you go.x

  • Reply Debbie April 27, 2022 at 14:51

    Thank you so much for your positive inspiration and helpful activities and ideas Sue! You are so generous in sharing your knowledge and I for one appreciate it!

    • Reply Sue Loncaric April 28, 2022 at 10:47

      Hi Deb, I’m trying to take a more basic approach. Staying active shouldn’t be complicated or difficult, should it? x

  • Reply Toni Pike April 27, 2022 at 21:31

    A fantastic post, Sue. I’ve recently started doing some exercises with weights for my health especially to increase my arm strength after my elbow fracture. Tonix

    • Reply Sue Loncaric April 28, 2022 at 10:46

      That’s great Toni. We really need to do some form of weight bearing exercises to keep our bones strong and maintain muscle mass. Good for you! x

  • Reply Yvonne April 28, 2022 at 01:41

    Wonderful post! Very doable. Love the seated workout and stretches as I live with Chronic Pain. Very encouraging!
    Thank you for sharing. Love forward to future posts.

    • Reply Sue Loncaric April 28, 2022 at 09:42

      Hello Yvonne! Thank you for your lovely comment and I’m so pleased you enjoyed the post and found the videos useful. I’m hoping to make more so let me know what you would find helpful. Chronic Pain can be so debilitating but you can still move as long as you find what works for you. Have a lovely day. x

  • Reply Retirement Reflections April 28, 2022 at 08:12

    Hi, Sue – I have become a true convert to tracking my daily fitness/eating and sharing this with a trusted friend or small friendship group. While i was doing this, i noticed increased results weekly. When i took a small step back from recording (and let my fitbit do all recording and documenting) my results took a small step back as well.

    • Reply Sue Loncaric April 28, 2022 at 09:41

      Hi Donna, that is an interesting observation. I know for me if I don’t document myself it is easy to just fall off track. Conversely with my fitness watch I find I can become a slave to ‘closing the three circles’ each day. Finding the balance is the key. xx

  • Reply Lydia C. Lee April 30, 2022 at 08:52

    I need to work on the strength and the commitment. I’m better at cardio…but it is usually the first thing to drop off the daily routine…you’ve shamed me into action, at least for today! #WeekendCoffeeShare

    • Reply Sue Loncaric April 30, 2022 at 09:39

      Hi Lydia, Strength seems to be the one area that we don’t prioritise but is so important as we age. I don’t want to shame you! LOL 🙂 However, I would like to think you feel inspired to do some small thing each day for your health and well being. Take care xx

  • Reply Janet Alcorn May 1, 2022 at 03:41

    Great advice! What helps me most is to think about what I want my life to be like 10, 20, 30 years from now. I want to be active, healthy in mind and body, able to do the things I enjoy. That’s usually enough to convince me to put down the Cheez-Its and get out of my chair 🙂

    • Reply Sue Loncaric May 5, 2022 at 08:36

      That is so true, Janet. We need to really think about what life will be like in the future – are we preparing for a life where we are still active or are we going to be less mobile and not able to enjoy life? I know what my preference is. Have a lovely week. xx

  • Reply Natalie May 1, 2022 at 10:12

    Hi Sue, Our health is definitely our wealth. I love that you keep it simple to the 3As. Thank you for sharing this with us at #weekendcoffeeshare.

    • Reply Sue Loncaric May 5, 2022 at 08:43

      I think we try to make everything too complicated at times, don’t we, Natalie? thanks for hosting #weekendcoffeeshare and I try to particpate when I can. x

  • Reply Inspiring Max May 1, 2022 at 12:32

    So true. Realising a I get older how easy it is to think one is doing better than one really is.

    • Reply Sue Loncaric May 5, 2022 at 08:44

      I think it is just a matter of keeping it simple and being consistent. As we age, we need to move to stay fit and active and it doesn’t have to be complicated. Have a lovely week. x

  • Reply Susanne May 2, 2022 at 06:31

    Thanks for the reminder and inspiration, Sue! I’m soon 50 and need to think more about this, although my head still thinks I’m 30!

    • Reply Sue Loncaric May 5, 2022 at 08:45

      I’m the same Susanne, I’m 65 this year but still think I’m 35! x

  • Reply Kirstin May 5, 2022 at 13:50

    This was great Sue. I need to watch your stretching video because I am terrible about stretching though I know how important it is.

    • Reply Sue Loncaric May 9, 2022 at 09:37

      Hi Kirstin, stretching is something we just don’t prioritise but is so important. I’d love to hear your feedback on the video. Enjoy your day. xx

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