Strength training does much more than build muscle. Regular resistance exercises help increase strength, improve balance, strengthen bones, and boost your metabolism by increasing lean muscle mass. It can also support heart health, improve blood sugar management, and lower the risk of injury by making your body more resilient.

There are mental benefits, too. Strength training releases endorphins that can improve your mood, and research suggests it may even help protect memory and cognitive function as you age. 

Swimming is one of the most joint-friendly forms of exercise because the water supports your body while providing natural resistance. This makes it an excellent option for people of all ages and fitness levels, including those with arthritis, joint pain, or other mobility concerns.

In addition to improving cardiovascular fitness, swimming strengthens muscles, increases lung capacity, and supports healthy aging. It’s a great way to build endurance while giving your joints a break. 

Whether you ride outdoors or hop on a stationary bike, cycling is an excellent cardiovascular workout that’s easy to adjust to your fitness level. You can enjoy a leisurely ride or increase the intensity for a greater challenge.

Cycling strengthens your heart and lungs, improves lower-body strength and flexibility, and helps develop coordination and balance. Many people also find riding a bike to be a great stress reliever, especially when they can enjoy fresh air or ride with friends. 

Yoga combines movement, breathing, and mindfulness to benefit both your body and mind. Regular practice can improve flexibility, balance, and muscular strength while helping reduce chronic stress.

Many people also notice better sleep, increased energy, reduced aches and pains, and an overall improvement in mood. Even a short yoga session can leave you feeling refreshed and more relaxed. 

Activities like pickleball, basketball, tennis, soccer, or volleyball are a fun way to stay active while connecting with others. Recreational sports combine cardio, strength, coordination, and agility into one enjoyable workout.

Beyond the physical benefits, playing sports can boost confidence, reduce stress, improve brain health, and provide valuable social connections. When exercise is fun, it’s often easier to stay motivated over the long term. 

Adding variety to your routine can help you:

• Challenge different muscle groups.
• Prevent workout boredom and stay motivated.
• Improve strength, endurance, flexibility, and balance.
• Lower your risk of overuse injuries.
• Discover activities you genuinely enjoy.

You don’t have to completely change your routine, simply adding one or two different workouts each week can make a meaningful difference. 

The sun's ultraviolet (UV) rays can damage your skin year-round, even on cloudy days. In fact, up to 90% of UV radiation can pass through cloud cover, increasing the risk of sunburn, premature aging, and skin cancer. One of the easiest ways to reduce UV exposure is to limit time in direct sunlight during peak hours, typically between 10 a.m. and 3 p.m. When possible, seek shade under trees, umbrellas, or covered areas.

Sunscreen isn't just for beach days; it should be part of your everyday routine. Choose a broad-spectrum sunscreen with an SPF of at least 30 for your body and SPF 30–50 for sensitive areas such as your face, ears, and nose. Apply sunscreen before going outdoors and reapply at least every hour during extended outdoor activities, especially after swimming or sweating.

Monthly Question: Besides sunscreen, what are two other ways you can protect yourself from the sun?

If the Motion Minute newsletter is available in your scorecard, be sure to submit your answer in the scorecard (not below) to earn points.

An HSA is available to individuals enrolled in a High Deductible Health Plan, often called an HDHP. If you are not enrolled in an HSA qualified plan, you can still keep and use an existing HSA, but you cannot contribute new funds.

The IRS sets annual contribution limits, which may change each year. While contributions are capped, HSAs still offer flexibility.

Contributions can come from:

• You
• Your employer
• Family members

Many employers contribute funds directly into your HSA each pay period, and you can also add money yourself at any time.

If you contribute using after tax dollars from your personal account, you may still receive a tax benefit when filing your taxes. Be sure to keep records and consult a tax professional if needed.

No. Your HSA belongs to you, not your employer. Funds roll over year after year, with no use it or lose it rule.

If you switch to a non HDHP plan, you can no longer contribute, but you can continue to use your funds for qualified medical expenses.

HSA funds can be used for a wide range of expenses, including:

• Doctor visits and prescriptions
• Chiropractic care
• Mental health services
• Vision and dental care
• Over the counter medications
• Services like acupuncture or LASIK

Many retailers label items as HSA eligible, making it easier to identify qualified purchases.

An HSA offers a unique advantage. Contributions are pre tax, funds grow over time, and withdrawals for qualified expenses are tax free. Using your HSA effectively can help you manage current costs while preparing for future healthcare needs.

The sun's ultraviolet (UV) rays can damage your skin year-round, even on cloudy days. In fact, up to 90% of UV radiation can pass through cloud cover, increasing the risk of sunburn, premature aging, and skin cancer. One of the easiest ways to reduce UV exposure is to limit time in direct sunlight during peak hours, typically between 10 a.m. and 3 p.m. When possible, seek shade under trees, umbrellas, or covered areas.

Sunscreen isn't just for beach days; it should be part of your everyday routine. Choose a broad-spectrum sunscreen with an SPF of at least 30 for your body and SPF 30–50 for sensitive areas such as your face, ears, and nose. Apply sunscreen before going outdoors and reapply at least every hour during extended outdoor activities, especially after swimming or sweating.

Clothing can provide an important extra layer of defense against harmful UV rays. Darker colors, tightly woven fabrics, and garments with a UPF (Ultraviolet Protection Factor) rating offer the greatest protection. Complete your sun-safe outfit with a wide-brimmed hat to shield your face, ears, and neck, and UV-blocking sunglasses to protect your eyes.

For infants younger than six months, sunscreen is not recommended. Instead, keep babies in shaded areas and dress them in lightweight clothing that covers their skin.

Sun protection involves more than avoiding direct sunlight. Certain medications can make your skin more sensitive to UV rays, increasing your risk of sunburn. In addition, surfaces such as water, sand, and snow can reflect sunlight and intensify UV exposure, even when you're sitting in the shade.

Sunlight helps your body produce vitamin D, but only a small amount of UV exposure is needed to maintain healthy levels. Most people can meet their vitamin D needs through a balanced diet or supplements without increasing their risk of skin damage.

A few simple precautions can go a long way toward protecting your skin. By combining sunscreen, protective clothing, shade, and smart timing, you can enjoy outdoor activities while reducing the harmful effects of UV exposure.

Some factors can make anxiety feel more intense, and simply being aware of them can help. Small adjustments may reduce how often anxious moments happen and how overwhelming they feel, making calming strategies easier to use when you need them. 

Things that may increase anxiety include:

• Personal triggers that tend to heighten anxious feelings
• Unhelpful coping habits that provide short-term relief but leave you feeling worse later
• Caffeine or alcohol, which can intensify symptoms
• Lack of sleep, which can make everyday stress feel harder to manage
• Isolation, which can make anxious thoughts feel louder
• Overstimulation from noise, screens, or constant activity.