Move with Intention, Exercise with Purpose
How to get motivated (even when you’d rather stay in bed).
On a recent trip to New York City to deliver a keynote to a global leadership team, I faced a familiar internal debate: stay cozy under the hotel covers or make the effort to hit the gym.
I needed a little extra motivation, so I asked myself: What will my 8 p.m. self—tired, traveling home on the plane—wish I had done this morning? The answer was clear: get moving.
“Get Moving” is also one of the five evidence-based healthy habits we promote at OptWell, alongside Eat Well, Mental Wellness, Quality Sleep, and Manage Health. While movement can take many forms, it’s important to understand the difference between simply staying active and exercising with intention.
During my hotel gym workout, I met a woman from Australia, and we swapped weight training tips—proof that movement connects us across continents. It also reminded me of a friend who always inspires me to train with purpose.
Movement vs. Exercise: Why Both Matter
Halle McCormick, my friend, tennis teammate, and fitness trainer at @brain.bodyfitness, is also a valued member of the OptWell Advisory Council. Here’s what she shared with me about the role of movement and exercise, especially as we age:
“Movement and exercise are often used interchangeably, but they aren’t the same. Movement includes your daily activities like walking the dog, gardening, and chores. Exercise, on the other hand, is structured, intentional effort designed to challenge the body—like strength training or cardio. Both matter, but as we age, exercise becomes critical to preserve strength, mobility, and brain health.”
Growing research shows that regular exercise not only lowers the risk of depression, anxiety, cognitive decline, and chronic disease—it also helps ease symptoms and improve overall mental well-being. It’s not just good for your body, it’s powerful for your brain and mood, too.
What Is Functional Strength Training?
Halle emphasizes the value of functional strength training, which mimics real-life movements like squatting, lifting, or carrying. Halle shares:
“It’s not about isolating muscles, it’s about training your body to do what life requires. Exercises like lunges or step-ups translate to everyday tasks like climbing stairs or lifting groceries. The goal is to stay strong, balanced, and independent…to live a long, productive, joyful life.”
Why Strength Training Matters as We Age
Halle and I share more than a tennis court—we’ve both lost our mothers to Alzheimer’s and are passionate about helping others age well. Halle now weaves cognitive fitness into her instruction and often reminds me that strength training is one of the most powerful tools for healthy aging. Halle explains:
“As we age, we naturally lose muscle mass and bone density, which increases the risk of osteoporosis, poor balance, and falls. Strength training helps preserve muscle, improve joint stability, and keep bones strong. It also boosts metabolism, supports better posture, and makes everyday tasks easier. Most importantly, it helps us stay independent, active, and confident in our bodies. It’s one of the most powerful tools we have for aging well.”
Why I’m Glad I Said Yes to That Walk
Earlier that morning, I took that same spirit of movement into the streets—power walking through Times Square. Though I was hesitant at first to go solo, I’m so glad I did. That walk fueled me with extra energy for my presentation and even led to a heartwarming moment: I got to meet Robin Roberts, who was greeting fans outside the Good Morning America studio. She complimented my gym shoes—and yes, I beamed all day.
Movement connects us—to ourselves, to others, and to the future we want to create. Here are some strategies to help you move and exercise in ways your future self will thank you for.
Reflect on these questions to deepen self-awareness.
What holds me back from moving or exercising consistently?
How has my relationship with exercise changed over the years?
What does “aging well” mean to me? And how do movement and exercise support that vision?
Refine your exercise routine and daily movement.
Aim to follow or exceed CDC guidelines: Build up to, then continue to strive for at least, 150 minutes of moderate aerobic activity (or 75 minutes of vigorous activity) and 2+ days of strength training each week.
Add more intentional movement to your day—like walking meetings, hourly stretching breaks, or 10-minute workout snacks.
Try alternating structured workouts (e.g., strength or cardio) with joyful movement (e.g., dancing, pickleball, hiking). There are countless ways to be physically active.
If it feels stale, switch it up: new class, new playlist or audio book, new walking route.
Match movement to your energy levels. On low-energy days, opt for lighter activity like stretching, walking, or mobility work. On higher-energy days, challenge yourself with strength or interval training. Learning to listen to your body helps build a sustainable routine.
Reignite your motivation when you’re struggling.
Ask yourself: What would my future self want me to choose today?
Commit to just 5 minutes—momentum often follows action.
Celebrate progress by tracking what you’ve done, not just what’s left to do.
Find an accountability partner or community to share your movement goals with.
Keep a visible reminder (note, photo, quote) of why movement matters to you.
Movement isn’t solely about staying fit—it’s about staying engaged with life, grounded in purpose, and confident in your future. Start where you are, move with intention, and let that momentum carry you forward.
To your strength and movement,
