I'm 57 and in the best shape of my life. My morning routine is the key.

• People often react with surprise when they hear my age.
• Part of it is good genes, but mostly it's about building on small habits that make a big impact.
• Mornings are important, all about feeding my body and mind.

My early attempts at exercising and diets to improve my appearance were always short-lived. Try something new, get no visible results, give up, repeat. I assumed that my regular yoga practice and eating fresh, home-cooked food didn't count.

I began to notice comments revolving around my age recently. When I mention having 30-year-old kids and five grandchildren, I have seen people doing the math in their heads. One asked bluntly, "When did you start having kids? When you were 12?" I smirked graciously, "22, actually."

It began to dawn on me that maybe I was in better shape than I thought.

My morning routine is the foundation for my good health

In 2023, I retired from over 30 years of teaching to join my husband, who had already been enjoying freedom for eight years. I now have the luxury of time that most don't, but even when I was working, I practiced yoga daily, ran three times a week, and made home-cooked meals.

Hydration and journaling are the first order of the day. Exercises are then chosen based on my agenda, with different intents and purposes: strength, stamina, flexibility, and stability.

I start by sipping on 32 oz of a natural electrolyte while I handwrite in my journal. This gives me significant payoffs straight away: hydration, BM regulation, and calm, clear thought processing. Then, I listen to a short meditation aligned with intention, presence, and gratitude.

Next, I choose a QiGong or yoga session based on available time and what my body needs. I make sure my breakfast includes fiber, fruit, and protein, and I only supplement with Omega-3 and Vitamin D. While eating, I do a word puzzle and select a short text for brain stimulation and inspiration.

I make homemade meals

I don't obsess about food, making it less about restriction and more about joy — like my daily dose of chocolate, which I call my Vitamin C. I go out of my way to find or make foods that taste good, are good for me, and don't break my bank.

I opt for quick and easy homemade meals, sometimes doubling up on soups and casseroles to freeze the other half. This keeps my freezer stocked with a variety of ready-to-go, non-processed meals. I use a slow cooker, an Instant Pot, and an oven delay timer to optimize cooking time.

When it comes to skin and hair care, it's the same formula as nutrition: simple and natural. No heavy fragrances and no fancy products. I drink mostly water and tea, and I use a thick, unscented moisturizer after showering as a barrier against allergens.

I do cardio workouts

I'm a late bloomer when it comes to exercise, but when I discovered how impactful it was on my health, it stoked my motivation. The secret is to be flexible with time and duration, but commit to consistency.

While morning Qigong and yoga provide gentle flow and balance, I need more vigorous exercise to really crank up my energy. Three to four times a week, I choose from a variety of 40-minute cardio workouts depending on the weather and season. My absolute favorite is an outdoor run alone on a gravel road in the sunshine. I first discovered runner's high when trying to dig myself out of depression. My AHA was learning that exercise made me feel great in mind and body, and so I was hooked.

Years after establishing that practice, I added other workouts to add variety, such as high-incline fast treadmill walking, run/walk intervals (indoor or out), biking, snowshoeing, and cross-country skiing.

Reading about the importance of strength training for brain health and muscle maintenance prompted me to add that two to three times a week. It's easy to find online workouts that fit both my schedule and skill level.

I keep track of all this by recording all workouts on my calendar. Aiming for three of each a week gives me a visual accountability system.

I also take care of my mental health

Incorporated throughout the day, but especially in the morning, journaling, meditation, exercise, reading, and puzzles stimulate the brain while calming the mind. I maximize my exposure to sunshine and nature by exercising outside. At night, I try to limit screen exposure, dim the lights, and stick to a regular bedtime.

My son often shares podcasts when he comes across topics he thinks I would enjoy. That is how I heard about James Clear's "Atomic Habits" and Arthur Brooks, a leading expert on the science of human happiness, purpose, and meaning. Both validate my practices with scientific data. Clear's recommendations that work for me are small incremental changes, building systems rather than goals, habit stacking, environment design, and habit tracking. Many of Brooks' scientifically proven recommendations of early rising, physical activity, meditation, high protein breakfast, vitamins, reading, and avoiding late dinners are all present in my routine as well.

Trading in my 90s baggy clothes for trendier slim-fit jeans and spandex-wear surprised me into feeling good about what I saw in the mirror. Switching my focus from looking good to feeling good resulted in visible changes in my appearance. Fringe benefits turned into a win-win.

Does all this make me vanilla? Maybe, but I get the last laugh remembering how embarrassed my son got when someone mistook me for his girlfriend.