02/21/2026
Health doesn’t have to be complicated. While supplements, wearables, and wellness trends can help, lasting progress usually comes from focusing on the basics. According to Deryk Harting, DC of Chambers Medical Group, three simple goals can improve how you look, feel, and function.
1. Increase Exercise Capacity
Exercise capacity is your ability to move through daily life without feeling exhausted. Regular walking, cycling, swimming, or short bouts of higher-intensity exercise a few times per week can improve stamina, heart health, and recovery. Aim for 20–40 minutes at a moderate pace.
2. Improve Body Composition
Body composition matters more than the number on the scale. Reducing excess body fat while maintaining muscle supports metabolic health and joint function. Consistent resistance training, regular movement, adequate protein, and portion control are key indicators of progress.
3. Build and Maintain Strength
Strength is essential for everyday tasks like lifting, balance, and mobility. Basic resistance training two to three times per week helps preserve muscle, reduce injury risk, and maintain long-term quality of life.
