Autumn has a way of drawing families together. The cooler air, colorful leaves, and harvest traditions make it a perfect season for spending quality time with grandchildren. Between school schedules and busy routines, it isn’t always easy to carve out those moments—but fall offers plenty of opportunities to slow down and share something special. From orchards and pumpkin patches to crafts and cozy evenings by the fire, these simple activities create memories your grandkids will carry with them long after the season has passed.

Over time, a lot of us notice our posture slipping—maybe it shows up as a rounded back after sitting too long, stiff shoulders at the end of the day, or even feeling like we’re not standing quite as tall as we used to. Posture is more than how you look in the mirror; it affects balance, muscle strength, circulation, and overall comfort. Paying attention to how you sit, stand, and move can help protect your joints, ease tension, and keep your body working the way it should.

We all have bad habits we want to eliminate, but what about establishing good habits that help us achieve our fitness goals? Whether we want to lose weight, get more sleep, eat healthier, or exercise more, tapping into the power of habits may help make it easier to reach our objectives.

What is a Habit?

Habits are behaviors that we perform without much thought. They are characterized by:

As we age, there are compelling reasons to prioritize physical fitness:

• Physical – Reduced illness and improved physical function
• Mental – Less depression and anxiety
• Independence – Stay independent longer

Yet, the thought of exercising turns many people off because they think of it as boring, exhausting, hard to fit into a schedule, and, if you go to a gym, expensive.

Common Objections 

Among many physical activities available, however, walking can easily overcome these objections:

Everyone dreams of a tranquil, relaxed life. Yet, few attain such bliss. Most of us have lives filled with stress to some degree. That being said, not all stress is bad.

Suppose you’re preparing for a big vacation. It’s hectic getting all the reservations made, arranging for a house sitter, applying for visas, completing work commitments, and many other necessary tasks.

Good stress or bad stress? It depends. Stress is “a physical and psychological reaction to a demand.” The body and mind react in a cascade of events. First, the brain identifies a demand or threat. This triggers the release of hormones, primarily adrenaline and cortisol. Among the reactions these hormones cause are:

• Heightened alertness
• Negative thinking
• Increased blood pressure and sweating
• Faster breathing
• Higher heart rate
• Slower digestion
• Tunnel vision
• Muscle tension

When the stress situation ends, the body and mind return to normal levels.

Sounds like a description of bad stress. Not necessarily. In the vacation preparation example, all these reactions could happen in the pursuit of a worthy goal. Once it’s achieved, physical and mental processes get a rest. But, what if there was no respite from the stress-making situation, like a fast-paced job or a series of financial setbacks? In these cases, the physical and mental processes continue on high alert with no rest. The longer this endures, the more damage is done to the body and mind.

Here are eleven ways to combat ongoing bad stress.

Food cravings happen to just about everyone, and they can make sticking to healthy habits feel like an uphill climb. Unlike real hunger, which is your body’s signal that it needs fuel, cravings often come from other places—stress, emotions, routine, or even just the sight or smell of something tempting. They can sneak up when you’re not actually hungry and push you toward choices that don’t line up with your goals.

One of the funniest commercials from the ’70s was the Clio Award-winning spot for Alka-Seltzer with the tagline, “I can’t believe I ate that whole thing.” How many of us have said the same thing at some point, regretting a bout of overeating? Yet, for those trying to maintain a healthy diet or aiming to lose weight, frequent overeating feels like a serious problem.

Why do we overeat? There are several reasons.

A good night's sleep has many benefits. When you’re well-rested, you will be better focused, more likely to successfully complete tomorrow’s tasks at work or home, and protect your immune system. But a good night’s sleep doesn’t just happen—it’s something you can set yourself up for. One of the best ways to do that is by having a consistent bedtime routine. The way you wind down in the evening signals to your body and mind that it’s time to slow down, let go of the day, and get ready for rest. Over time, these small, repeated habits can train your brain to switch into sleep mode more easily, making it simpler to fall asleep and wake up feeling refreshed.

We’ve all experienced this unpleasant morning moment many times: instead of waking up feeling refreshed and ready to meet the day with a smile on your face, you moan, hit the snooze button, and try going back to sleep.

While some lucky people effortlessly rise and shine, full of energy, many of us, regardless of age, find ourselves trapped in the grip of sleep inertia—struggling to shake off the grogginess and feel focused in the morning.

If you're all too familiar with the fog of morning grogginess, don't worry! Incorporating a few simple habit changes and making mindful adjustments to your morning routine can help you beat grogginess and greet each day with more energy!