Fitness Looks Different Now—And That’s Okay

Let's be real.

There was a time when I thought "fitness" meant jogging until your knees begged for mercy and lifting weights until your arms shook like Jell-O.

These days?

If I can get through the morning without my joints sounding like bubble wrap, that's a win in my book.

So if you're dealing with gout, fibromyalgia, or just plain ol' joint discomfort—and you've ever felt like traditional fitness advice doesn't work for your body—this is for you. 👇

 

👟 Fitness Doesn't Have to Mean "Working Out"

Forget the gym.

Forget the pressure.

Forget those 30-year-olds on fitness DVDs telling you to "just push through."

Here's what fitness really means to me now:

• Moving enough to keep my body from stiffening up
• Staying strong enough to keep my independence
• Protecting my balance so I don't fall (been there, done that, not fun)
• Doing what I can—not what someone else says I should

 

🏠 My Kind of Movement

Staying active doesn't have to be some big production. You can fit movement into your day without even changing your clothes. Here are a few of my go-to moves:

 

1. The Kitchen Counter Stretch ☕

Targets: calves, lower back, and shoulders

While waiting on your coffee (or tea), place both hands flat on the kitchen counter, about shoulder-width apart. Step back a few feet and lower your chest toward the floor like you're making a right angle with your body.

✅ Hold for 20-30 seconds

✅ Keep your heels on the ground to stretch your calves

✅ Gently bend your knees if your hamstrings feel too tight

This one's perfect for loosening up first thing in the morning—no yoga mat required.

 

2. TV-Time Toe Taps 📺

Targets: lower legs, circulation, and stiffness relief

Next time you're watching the news or your favorite show, sit up tall on the couch with your feet flat on the floor.

Then:

✅ Tap your toes up and down like you're playing a piano with your feet

✅ Alternate with heel lifts—keeping toes down and lifting your heels

✅ Do for 1-2 minutes at a time (during commercial breaks works great)

It's low effort but keeps the blood flowing—especially helpful if you're prone to swelling in your feet or ankles.

 

3. Wall Push-Ups 🧱

Targets: arms, chest, and shoulders

Stand facing a wall, about an arm's length away. Place your hands flat on the wall at shoulder height, a little wider than your shoulders.

Then:

✅ Bend your elbows and lean your body toward the wall (like a standing push-up)

✅ Push back to your starting position

✅ Try 10-15 reps, rest, then do a second round if you're feeling good

They're joint-friendly and great for keeping upper body strength without overdoing it.

 

4. Heel Rasies at the Sink 🧼

Targets: calves, ankles, and balance

While brushing your teeth or washing the dishes, stand tall and hold the edge of the sink for balance.

Then:

✅ Slowly lift your heels off the ground so you're standing on the balls of your feet

✅ Lower back down with control

✅ Repeat 10-15 times

Bonus: Pause at the top for 2 second sto really engage your leg muscles. This helps strengthen the small muscles in your ankles and feet—great for preventing trips and wobbles.

 

😩 But What about Flare-Up Days?

I get it—there are days when even stretching sounds like too much. That's when I focus on gentle movement and restorative routines instead of skipping activity altogether.

• Soak in a warm bath and gently move your joints while you relax—think light circles or stretches
• Do light seated stretches in your chair
• Use a heating pad and gently massage to loosen things up

It's not about pushing through the pain—it's about listening to your body and doing something to stay in motion.

 

🎯 Start Where You Are

You don't have to be perfect.

You don't need to do 10,000 steps a day.

You just need to move in ways that feel good (or at least don't feel worse).

Start small. Stick with it.

 

🧡 One Last Thing

If you've been feeling guilty about not exercising enough—don't. Fitness looks different for all of us. Especially when you're living with discomfort at our age. The fact that you're showing up and trying? That counts.

👉 Got 5 minutes? Try one of these tips today.

👉 Want help with discomfort? That's what Lifetones is here for.  You've got the tools. You've got this.

Brandon