Movement Longevity Checklist

Read Time: ~3 minutes

Meet John

John is 80 years old. He still plays golf twice a week, takes his grandkids hiking, and gets up off the floor without a second thought.

People ask him all the time: “What’s your secret?”

The truth is, there’s no secret. John just keeps checking a simple set of boxes — and it’s what keeps him strong, independent, and confident in his body even at 80.

The Problem Most People Face

Most people don’t think about this until it’s too late. Pain sneaks in, mobility fades, strength disappears, and suddenly the things you once loved (travel, hobbies, even simple independence) feel out of reach.

That’s why so many people in their 70s and 80s slow down too soon, and why you should start working on it now.

The Checklist John Lives By

1. Deal With Pain Early
John never lets pain linger. If something nags him for more than a couple of weeks, he gets it addressed before it becomes a bigger problem.

2. Maintain Mobility
John knows mobility is the foundation for everything else. It’s what lets him bend, squat, rotate, and reach without feeling stiff or giving up the activities he loves.

He doesn’t chase flexibility for its own sake, just the ranges that keep him golfing, hiking, and playing with his grandkids. Checking them regularly helps him spot problems before they turn into setbacks.

(I’ll share how you can go through those exact benchmarks in the P.S.)

3. Build Strength (3x/week)
Strength is what keeps John independent. It protects his joints, supports his posture, can improve balance, and makes everyday tasks easier, from carrying groceries to getting up off the floor.

He doesn’t overcomplicate it. He just trains the basic patterns his body needs for daily life.

4. Care for His Heart (1–2x/week)
Cardiovascular disease is the #1 cause of death in America today. John knows this and he’s proactive.

He makes time for brisk walks, cycling with friends, or rowing. Nothing extreme, just enough to keep his heart strong so he can keep up with the life he wants to live.

5. Consistency Is King
John knows the real key isn’t perfection, it’s consistency. He doesn’t skip months at a time. He just keeps showing up, decade after decade.

The Big Picture

If you maintain these same habits, you’ll stack the deck in your favor for a future where you can stay active, independent, and confident no matter your age.

Where People Get Stuck

For most, the roadblock isn’t laziness. It’s pain. Chronic back issues, stiff knees, or a cranky shoulder make it almost impossible to stick with the plan.

That’s where I step in.

Your Guide

I help people break through those pain barriers so they can finally check these boxes. My 1:1 coaching program is built to:

• Identify what’s holding you back

• Create a step-by-step plan to fix it

• Keep you moving, lifting, and enjoying life for years to come

Your Next Step

👉 If chronic pain is stopping you from living your own “John story,” apply here for 1:1 coaching.

Because at the end of the day, it’s not about workouts or checklists — it’s about being able to play with your kids and grandkids, travel, and stay independent for as long as possible.

P.S.: I use clear, objective guidelines to test mobility and strength with my clients — so there’s no guessing about where they are good and where they need work. If you want me to walk you through those exact standards (the same ones I use in my coaching program), that’s what we cover in a free 30-minute movement assessment. Apply here for a free assessment.

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.