Building Health Through Strength, Cardio, and Recovery

Being Healthy Is a Choice and a Long-Term Investment

Health is built through consistent choices over time. As we age, the real question is not whether we grow older, but how capable and resilient we remain as we do.

What we can do later in life is largely shaped by how we care for our bodies today. With so much conflicting health information available, it can be difficult to know where to focus. At The Reset, we prioritize what truly supports long-term wellbeing.

Below are three foundational pillars for sustainable health and longevity.

Strength Training for Longevity and Stability

From around the age of 35 to 40, the body naturally begins to lose muscle mass. This affects metabolism, balance, daily movement, and injury risk.

Strength training helps slow this process and supports long-term physical independence.

Recommended approach:

• 2 to 3 strength training sessions per week

• Focus on controlled, intentional movement rather than intensity

Maintaining muscle mass supports metabolic health, stability, and confidence in movement as we age.

Cardiovascular Training for Heart Health

Cardiovascular health becomes increasingly important with age, with risks often rising quietly over time.

Cardio training strengthens the heart, improves circulation, and supports stress regulation.

Effective cardio includes:

• 2 to 3 sessions per week

• A mix of low-intensity steady movement such as walking or cycling

• At least one higher-intensity session such as intervals or hill work

This is not about rushing workouts, but about intentional cardiovascular conditioning.

Active Recovery and Nervous System Balance

Recovery is an essential part of health. It allows the body to return to balance and supports long-term resilience.

On non-training days, gentle movement and restorative practices can improve recovery and reduce accumulated stress.

Supportive recovery practices include:

• Sauna sessions

• Brisk walking

• Mobility and stretching routines

• Cold exposure when inflammation is present

• Swimming or water-based movement

A Sustainable Approach to Health

Health does not require perfection or intensity every day. Even one intentional hour dedicated to movement or recovery can have a meaningful long-term impact.

Health is not a short-term goal. It is an ongoing investment that compounds over time.

Health is not built through extremes, but through small, repeatable choices that support the body over time. When movement and recovery are approached with intention, the benefits extend far beyond fitness.

Original Copy by: @swenderuyter | Personal Life & Physical Health Coach and The Reset’s Nutritionist