The 3 Things You Need to Prioritize as You’re Aging: Strength, Mobility, and Nutrition
- Amanda Curd
- Sep 1
- 3 min read
Aging is inevitable—but losing strength, balance, mobility and vitality doesn’t have to be.
Whether you’re caring for aging parents or noticing changes in your own body, now is the moment to focus on the three pillars of lifelong well-being: strength, mobility, and nutrition. These essentials are the cornerstone of aging with vitality, grace, and intention.
I recently participated in a panel hosted by my client and local realtor, Lara Dolan, where we explored how to support aging parents—and ourselves. The truth is simple: we can’t care for others if we don’t first care for ourselves. My favorite functional test? Ask yourself: can you get off the floor without using your hands? It’s a powerful indicator of strength, balance, and mobility.
The 3 Pillars of Aging Well
So where do you begin? Aging well isn’t about chasing every new supplement or magic fix—it’s about consistently focusing on what truly matters. There are three key areas that will give you the biggest return on your investment of time and energy: how you move, what you eat, and how you manage stress. These pillars not only determine how gracefully you age, but also how fully you’re able to show up for the people you love.
1. Move More (and Move with Purpose)
Movement isn’t optional—it’s vital. As we age, our bodies need challenges that keep us strong, coordinated, and alive.
Walk daily, with bursts of speed or hills for that breathless, energizing edge.
Lift weights, whether it’s dumbbells or creative alternatives—gallon jugs, grocery bags, or even #Driffin the cat can serve as resistance.
Challenge your balance, like standing on one foot while brushing your teeth (just be careful—you don’t want to jab your cheek!).
For those navigating menopause, pairing SIT (Sprint Interval Training) with mindful movement like Pilates can boost energy, metabolism, and resilience. I share more about this in my post: Pilates, Community, and Why I’m Talking About HIIT in Menopause.
2. Eat for Longevity—With Purpose and Protein
Nutrition isn’t just about eating—it’s about fueling your body to thrive. Proper nourishment supports your muscles, bones, and energy.
Prioritize protein. Aim for around 1 gram per pound of body weight per day. (I know—I repeat it often, but for good reason!) Learn why protein is a game-changer for both health and weight in my post: Pull That Protein Trigger: Why Protein Matters for Your Health.
Moderate—not eliminate—processed foods. Treat yourself occasionally, but keep them in check.
Eat the rainbow. Bright fruits and veggies—like berries, bell peppers, leafy greens, and sweet potatoes—are rich in antioxidants, vitamins, and minerals to support resilience.
3. Manage Stress Before It Manages You
Caring for aging parents while navigating midlife can be overwhelming. Stress management becomes not a luxury—but a necessity.
Start with something you always have available: your breath.
Inhale for 4 counts.
Exhale for 6 counts.
Visualize the breath as a ball of light traveling in and out of your body.
Practice this for 30 seconds daily when you’re not stressed, and you’ll be better prepared when stress hits hard. Want to deepen the practice? Check out and listen to this grounding song by Rob Riccardo: Spotify link.
Aging Stronger, Together: Retreat Details
I’m thrilled to partner with Leslie Clayton for our upcoming Anchor to Embodiment: A Transformational Pilates Retreat. Set amid the serene North Georgia mountains at the Elohee Retreat Center, it’s a weekend curated for restoration, movement, connection, and purpose. Think Pilates, breathwork, reflective workshops, guided hikes, nourishing meals, and intentional quiet time.
Learn more and register here:
In a world of chaos, let’s anchor ourselves in strength, balance, and breath—lifting each other, one mindful step at a time. Amanda Curd, Anchor to Life
Yours in longevity, strength, stability, and soulful movement,
Amanda Curd
Anchor to Life Pilates
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