Stay Fit and Feel Youthful: A Simple Approach to Aging Well

One of the biggest challenges with exercise is finding a routine, and actually sticking with it. I discovered early on that accessibility and simplicity are the keys to staying consistent. If I make it easy to start, I’m far less likely to make excuses.

That’s why I brought the gym home and focus on workouts that are simple, effective, and easy to fit into my day. I don’t need complicated equipment or long sessions to get results — just a plan that keeps me moving and feeling my best.

My At-Home Routine

In the mornings, I get out of bed and get to it right away. Almost every day before heading into the office, I go rucking, which is walking with a weighted backpack, and I walk for about 45 minutes to an hour. It’s an incredible way to build cardiovascular fitness and strength, and it’s something I often do with Neda, which makes it even more rewarding.

At home, I keep my workouts simple and efficient with a calisthenics routine built around body-weight movements. This includes push-ups, pull-ups, dips, core work, and leg exercises. These can be done anywhere and require little to no equipment, making them easy to commit to. They are also time-saving, because they’re compound movements, meaning each one engages multiple muscle groups at once, for example, a push-up works your shoulders, triceps, chest, and core simultaneously.

This approach eliminates the need for countless isolated exercises and keeps my workouts concise. These foundational movements help me maintain strength, balance, flexibility, and muscle tone. I’ve noticed that my body moves better and feels stronger now than it ever has, both athletically and functionally because of calisthenics.

When I’m short on time, I’ll use the spin bike we have at home for a quick 30-40 minute cardio session. You can accomplish a lot in a short period if you make your workouts accessible. There are endless classes on YouTube, or get outside for free cardio as well.

The goal is to find something you enjoy enough to stick with. You don’t need fancy equipment, just your body, a little space, and the decision to start.

The Importance of Recovery

On the flip side of working out is recovery. My evenings are often reserved for stretching or foam rolling, especially after long days in surgery. These moments of recovery keep my body moving fluidly, prevent stiffness, and prepare me to perform at my best the next day.

Recovery is just as important as the workout itself. It’s what allows your body to rebuild, strengthen, and stay injury-free. It’s an often-overlooked part of staying youthful and mobile as we age.

Fitness as a Lifestyle

I try to move in some way every day, even on weekends. I love joining Neda for hot yoga or strength training classes, and I also play tennis whenever I can. The goal is to simply to keep moving and have fun while doing it.

Some days it’s a quick, efficient workout at home; other days, it’s back-to-back classes sweating alongside Neda or competing in a tennis match with my sons. The best part is, I get to enjoy time with my family doing something that makes us feel good, and that’s what keeps me coming back.

If you’re struggling to get started, find someone to share the journey with. Studies show that when you exercise with a friend, your endorphin levels rise even higher. You get the benefits of movement and the connection that comes with it.

The key is to find something you enjoy enough to do consistently. Whether it’s cycling, walking, yoga, or body-weight training, start right where you are and build from there.

It doesn't really matter how long you spend doing it....

It’s the simple act of showing up for yourself every day.

Over the years, I’ve noticed something remarkable: my patients who look and feel younger than their age almost always share one thing — they move every day.

Exercise doesn’t just improve how your body looks; it changes how it functions as you age. Here’s how consistent physical activity supports healthy aging from the inside out:

• Muscle Retention and Strength: As we age, muscle mass naturally declines, which can affect metabolism, balance, and even posture. Strength training preserves lean muscle, keeping your body firm, strong, and supported as you age.
• Flexibility, Mobility, and Balance: Stretching, yoga, and pilates enhance joint flexibility, improve balance, and prevent stiffness. These activities also keep your movements fluid and pain-free, helping you maintain independence and ease of motion.
• Cardiovascular Health and Endurance: Aerobic exercise, like brisk walking, cycling, or rucking, boosts circulation, strengthens your heart, and improves oxygen delivery throughout your body. When paired with resistance training, it supports bone density and overall vitality.
• Energy, Focus, and Mental Clarity: Exercise enhances blood flow to the brain, improving memory and mental sharpness. Many people find that consistent movement helps them feel more focused and energetic throughout the day.
• Emotional and Social Well-Being: Aging well isn’t just physical, it’s emotional. Exercise releases endorphins that elevate your mood and reduce stress. Feeling strong and confident in your body reflects outwardly in how you carry yourself, and even how youthful you appear.

Your skin, muscles, and circulation work as one system. When you move your body, you’re nourishing your skin from within. While you might not immediately connect your workout routine with your skin health, but the relationship is scientifically supported.

• Improved Circulation and Nutrient Delivery: Exercise increases blood flow, delivering oxygen and nutrients to skin cells. This supports collagen synthesis and cellular repair — the foundation of firm, radiant skin.
• Natural Detoxification Through Sweat: Sweating helps flush impurities from your pores, promoting clearer skin and a healthy glow. Think of it as your body’s built-in detox.
• Lower Stress and Cortisol Levels: High cortisol accelerates collagen breakdown and inflammation, both of which contribute to wrinkles and dullness. Exercise naturally lowers cortisol, helping your skin maintain elasticity and tone.
• Enhanced Sleep and Overnight Skin Recovery: Movement improves sleep quality, and better sleep allows your skin to repair itself. During deep sleep, collagen production increases and damaged cells are renewed.
• Collagen Support and Cellular Longevity: Regular exercise has been shown to help slow cellular aging by protecting telomeres, the DNA caps linked to longevity. It also stimulates collagen turnover and elasticity, which can help offset hormonal changes after menopause and maintain youthful skin over 40.
• Balanced Hormones and Hydration: Physical activity helps regulate estrogen and growth hormone, both of which decline with age and affect skin structure and moisture retention. Maintaining balance supports smoother, firmer skin over time.
  
  

When it comes to both fitness and skincare, progress is built through consistency. Every workout, every healthy meal, every night of rest, and every time you apply your skincare routine, it all adds up.

These daily choices might feel small, but over time they create visible, lasting change.

When you skip a day, you don’t just pause progress, you lose momentum. If you’ve ever been dedicated to fitness, you know that taking days or weeks off makes it harder to get back on track. The same is true for your skin.

Skincare, like exercise, is a process of strengthening and rebuilding. Each day of consistency reinforces the results you’ve already achieved and moves you one step closer to your goals.

If you’re serious about your long-term health — both how you feel and how you look — it takes commitment to simple, healthy habits that support your body’s natural renewal process. The key is finding a rhythm that fits your life and feels manageable enough to maintain.

That’s why I’ve built my approach to both fitness and skincare around being effective, efficient, and enjoyable. When something is easily sustainable, you’re far more likely to stick with it.

My workout routine keeps my body strong and mobile, and my skincare routine with the KaramMD Trifecta keeps my skin healthy and resilient. Both are simple systems that deliver lasting results because they’re easy to stay consistent with.

When you find habits that serve you and commit to them, you’ll be amazed at how much progress can come from simply showing up each day.

So don’t wait for the perfect moment, or make another excuse. Invest the time into yourself, starting today, because each day you move your body and care for your skin, you’re building the foundation for a stronger, healthier, more youthful tomorrow.