This news story is also available in Spanish.

The Olympics start in Paris on July 29, and while we may not all be Olympic athletes, we can still draw inspiration from these elite competitors to enhance our own health and longevity. Building and maintaining strength is essential, especially as we age. Strength helps us stay active, maintain independence, and reduce the risk of injuries and falls. According to the Centers for Disease Control, regular physical activity can help reduce the risk of at least 20 chronic diseases and conditions.
“As the world gears up for the Paris Olympics, take this opportunity to get inspired and start incorporating strength-building exercises into your daily life,” said Angie Kalousek Ebrahimi, senior director of Lifestyle Medicine at Blue Shield of California. “By dedicating time each day to exercising, you can enhance your strength, mobility and overall health.”
Kalousek offers five key tips for staying strong and active:

- Consistency is key: Make exercise a part of your daily routine, aiming for 30 minutes at least every other day. Regular physical activity can make a significant difference over time.
- Focus on form: Proper form is crucial to prevent injuries and maximize benefits. Take time to ensure you are performing movements for strength training and flexibility correctly and use a mirror to check your alignment. Blue Shield members can check out Wellvolution apps like Sworkit, Kaia and Sword Health for instructional videos and support. Sworkit is a fitness and mobility app for everyone, and Kaia and Sword Health are designed for members with moderate to severe musculoskeletal pain.
- Mix it up: Try a variety of physical activities, such as walking, swimming or yoga, to keep your routine varied and interesting. Get inspired by checking out Blue Shield’s #MoveMore video series.
- Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, stop and consult with a healthcare professional.
- Stay hydrated and nourished: Proper hydration and protein are essential for optimal muscular development, as well as performance and recovery. Drink plenty of water throughout the day and fuel your body with a balanced diet rich in proteins, carbohydrates and healthy fats.
“Remember, the journey to good health is a marathon, not a sprint. Start small, stay consistent and enjoy the process,” Kalousek added.