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Begin with physician-approved activities such as walking the dog with Tina each morning.

Aim for at least 30 minutes of gentle movement most days or walking broken into shorter sessions if needed.

Add balance, flexibility, and light strength exercises as tolerated. Include time to rest. Stay hydrated.

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Start with walking then strength training

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Start with walking then strength training

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I would encourage John to start with a morning walk with Tina. Walking is a simple, enjoyable activity that provides cardiovascular exercise, exposure to natural sunlight, and quality time with a supportive companion, all of which can improve both physical and mental health. As he becomes more consistent, I would suggest adding two or three short strength-training sessions each week using resistance bands or bodyweight exercises. Maintaining muscle mass becomes increasingly important with age, and strength training can improve balance, mobility, and overall independence while complementing his walking routine.

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Movement – John is already on the right track with walks with Tina and Sadie. Making sure to take at least two 20-minute walks each day with Sadie is great. First thing in the morning before breakfast is great for getting some fresh air. This may also replace the need for a cigarette after he wakes up.

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John could start by taking short daily walks outside with some one, especially in the morning sunlight. Gentle movement and fresh air may help improve his mood, support blood sugar regulation, reduce stress, and increase his energy without overwhelming his body.

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stretches on the porch instead of smoking

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John has come up with a few things he enjoys doing. Walking his dog, when he feels good, is one. Support that movement with dietary changes

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Join a gym.

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I would suggest taking the dog for walks and invite a friend to tag along. You always walk more often when you have a buddy

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I would suggest walking in the morning even if not feeling 100%. A bit of outside time and fresh air might help turn the day around.

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He could start walking for thirty minutes every day to help him get in some movement and feel more healthy.

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Walking everyday with the dog and girlfriend and getting in a routine to do more daily after he gets his routine set

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Add 30 minutes of light walking into the day where it is most convenient for you.

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let Nora be that motivation for getting outside and moving more each day. once that has stuck a bit, expand to finding additional ways to exercise and move with an expanded social network (create resiliency so that if/when there is stress in your relationship w Nora your exercise doesn't take a major hit and exacerbate the negative impact of that).

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walking is the easiest exercise that you can do, that is relatively low impact and immerses us in nature. You can listen to your sports casting or listen in on it on your phone. but physical exercise is just as great as mental health

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Walking to decrease weight and increase stamina and strength

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Walking to decrease weight and increase stamina and strength

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I'd suggest that John finds a support group of people his age who get together for this very reason. My grandmother and great aunt actually joined this group once where folks from all walks of life of their age met up at this community center for weekly exercise groups.

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Taking walks with Tina like mentioned above but also, I would like to delve a little further to find what activities John likes and then suggest he do those activities he enjoys. By doing this, it will not feel like a chore, and will offer John the movement and activity his body needs.

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Walk with Tina at least 20 minutes per day.

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Commit to 3 days per week that he will go on walks with Tina, and build from there.

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I think Jhon should do everything he can to make that morning walk with Tina a priority as it will give his mood a boost first thing and be great for his heart.

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I think Jhon should do everything he can to make that morning walk with Tina a priority as it will give his mood a boost first thing and be great for his heart.

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Find a friend or family member to walk with

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Find a friend or family member to walk with

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I would recommend that John incorporate a walk into his daily routine, and I would suggest that he recruit a friend or family member to join him (ex: his girlfriend Tina or his daughter). Having someone else will help him commit to the activity. It will also turn it into a social activity with people he cares about, which can help foster positive feelings/emotions. The connection will help with his feelings of loneliness.

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I would encourage John to take a morning walk each day. I would ask him to keep track of his morning walks for accountability and then journal how he feels the days that he takes a walk. That way he can see the direct correlation and also how his quality of sleep is on those days that he walks.

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John could go for a morning walk every day with his dog or girlfriend, even if it's a short walk to start.

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Go for walks

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Walking with friends and loved ones.

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Calling up a friend to join him in taking a walk would be great for John. Also, joining his daughter on her morning walk would be good for them and his dog. His dog is a great motivation for him to get outside and move his body.

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Sometimes we are not motivated to exercise but even taking a lazy walk, going at your own pace will help uplift your mood.

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Walking instead of driving for nearby errands or just daily walks in general.

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John may need to take up swimming in the evenings when he gets home so he will not go into sadness, this will help him unwind, refocus and find hope.

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John may need to take up swimming in the evenings when he gets home so he will not go into sadness, this will help him unwind, refocus and find hope.

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John is on the right track with Nora and His daughter, looks like John is not depressed, but grieving and needs to go through that process with out medicating himself, but possibly meditate in The Word of God for strength, the Psalms always gives strength.  From there he may feel better to enjoy walks and visit with friends.

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John is on the right track with Nora and His daughter, looks like John is not depressed, but grieving and needs to go through that process with out medicating himself, but possibly meditate in The Word of God for strength, the Psalms always gives strength.  From there he may feel better to enjoy walks and visit with friends.

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Tina or his daughter appear to be in his corner! Get out for that dog walk. Get some fresh air; meditate in nature.

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Start the morning by taking sadie for a long walk.

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Exercise everyday & Walk on different trails with his and friends

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Go for nature walks with Tina and your dog!
This can look like a short walk after meals, and/or leisure walks on the weekend/ free time

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Set a daily time aside to go for a thirty minute walk with the dog every day, find ways to motivate yourself to do this maybe by choosing a fun destination to walk to or somewhere with a nice view.

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Commit to walking 30 minutes in the morning to get some rays as well as moving the body.

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Commit to walking 30 minutes in the morning to get some rays as well as moving the body.

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Walk  30 minutes after each meal with his dog and take water bottle with him .

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Dogs generally need to be walked more than once a day…Tina seems very supportive and willing to accompany John on at least one of these…depending on which, they could even prepare a breakfast or dinner together following the walk.

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Go into nature with Tina for walks and picnics

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Go into nature with Tina for walks and picnics

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Walks with Tina, stretching before breakfast!

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Walks with Tina, stretching before breakfast!

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The obvious would be going for that morning walk with Tina and Sadie. The movement and the fresh air could be a wonderful substitute for that morning cigarette.

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Take daily walks and keep yourself busy around the house. Don't sit for too long and don't watch hours of television.

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Get him on a program I know which involves sweating out toxins, taking in nourishing nutrients and fats, and moderate exercise.

Find him something he enjoys physically through trial and error and find him a friend to help him through it.

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Make more effort to be prepared for walks in the morning with Tina. He will sleep better if he avoids alcohol before bed and get into a routine of going to bed earlier and at the same time. Also, set an alarm.

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If walking in the mornings seems daunting, try committing to a couple or a few mornings a week to start slow. If another time of day works better, ask Tina and Sadie if they could join you then.

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Have Tina come pick him and Sadie up for a walk on scheduled days to try to make a new habit of getting morning sunshine and movement.
Try to find an activity that interests him, like going to the dog park, to get more activity and possibly some social interaction.

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His walks with Sadie and Tina would be great to continue, perhaps they can do dome jogging as well for some cardio.

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His walks with Sadie and Tina would be great to continue, perhaps they can do dome jogging as well for some cardio.

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He likes to drink, but also likes morning walks with Tina and his dog. Setting reminders on his phone around the time he usually drinks to take a walk or choose water, non alcoholic beer instead of alcohol, may help him get to his appointment with his lady and dog.

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Take a walk daily with Sadie and at least once a week have a friend join.

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He could wither start or end his day with some light stretching. This will help him feel he is able to move slightly easier when taking a walk during the day, cleaning his house, or any kind of mild physical activity during the day.

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Even on days it is hard to join Tina for a morning walk, encourage him to step outside once he is up in the morning, and go on a short walk or do some stretches or yoga.

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Keep working at joining Tina for her morning walks. On days that you miss them, try to do short walks on your own when you are able to get up. Getting out in the sunshine will feel refreshing.

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As John develops his sleep routine, I would recommend he have a good morning routine as well. Upon waking drink 16 ounces of water with lemon. Then head out for a walk without sunglasses to help reset the circadian rhythm. I would recommend he take his dog out for several walks each day, maybe after his meals. He can meet up with Tina for walks as well or call a friend to take a hike.

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Have John commit to walking 4-5 days a week with Tina, his daughter or a friend by using a calendar so he can pencil it in and have a visual reminder.

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Join Tina for her morning walks and take his new dog along.

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going for walks with the dog and Tina

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If possible try to hire a personal trainer that will come to the house. They can give an at home workout routine for the week or even 2 weeks. This way there does not have to be any gyms memberships or anxiety of getting to a gym.

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If possible try to hire a personal trainer that will come to the house. They can give an at home workout routine for the week or even 2 weeks. This way there does not have to be any gyms memberships or anxiety of getting to a gym.

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Commit more to getting out and having those morning walks with tina and the dog. Even though it is something that you do in the morning it will still help and promote sleep for the night time. It will also get your mind going or in the morning and lift your mood as well. Basically it will get you going in the morning and thats what we want.

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Commit to Tina. No- not like that! Commit to walking with her 3-5x's a week. This gives you a two day break and reassurance that when you take those two days you are not failing anyone.

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Ask a friend if they are available during a certain time and if so go on a walk during that time either with them or call them during your walk. Its amazing how quickly time passes when you are talking. 

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Ask a friend if they are available during a certain time and if so go on a walk during that time either with them or call them during your walk. Its amazing how quickly time passes when you are talking. 

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As his circadian rhythm improves, Jon could attempt to rise earlier with his partner for morning walks, allowing at least the recommended 30 minutes of sunlight on the skin first thing in the morning!

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Go for at least a 15 minute walk everyday. Invite Tina or his daughter to join him and catch up each evening after work.

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walking sadie, taking walks after dinner with tina, amanda and sadie.

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Maybe invest in purchasing an exercise equipment and use it even if it's a few minutes here and there. 

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Maybe invest in purchasing an exercise equipment and use it even if it's a few minutes here and there. 

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Going for a walk with his dog and spending time with his daughter in the park/woods can kill 2 birds with 1 stone :)

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Going for a walk with his dog and spending time with his daughter in the park/woods can kill 2 birds with 1 stone :)

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Going on a daily walk with his dog, Tina, or another loved one will not only encourage him to be in the habit of moving but will also increase quality time with others.

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Make a bucket list of physical activities that would be fun to try. Boxing, swimming, Yoga, dance classes. Go with family friends, and/or Tina.

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Accompany Tina in her daily morning walks with Sadie.

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John should take his dog on a walk either in the morning or evening. He can also go on walk after each meal to help with digestion. Most importantly, he needs to make working out something he enjoys!

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Taking a daily walk would be really helpful to him and his new dog!

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Daily morning walks with Tina and afternoon/evening walks with his dog.

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By sleeping better John can now walk with Tina in the morning, getting valuable exercise and sun exposure.

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Use Tina or your daughter as your accountability partner to help you to engage in movement. Also, avoid alcohol at night so that you can get enough sleep and are able to take your morning walk with Tina.

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Make plans for physical activities that he enjoys so that he can get outside in the morning for some sunshine and time with Tina and his dog.

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Perhaps John has a hobby like photography, car repair or boating that can get him focused on using his mind/body/hands and in a flow perhaps outdoors with others who share these interests.

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Perhaps John has a hobby like photography, car repair or boating that can get him focused on using his mind/body/hands and in a flow perhaps outdoors with others who share these interests.

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Take a walk with Tina in the mornings. An afternoon stroll would be good too.
Stand up and do some stretching during commercial breaks when you are watching tv at night.

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Walk with Tina or maybe some light calisthenics.

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Walk with Tina or maybe some light calisthenics.

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Continuing walking with Tina in the am and with the dog whenever John can. Trying some stretching to his favorite music dinner or while he is watching the game. Since he has AppleTV there are stretching routines available for free on the workout app. Consider what aerobic exercise he might like? May be just walking at elevation or speed walking a little with the dog. Maybe something else he used to do when he was a child but had forgotten about.

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He could commit to a daily morning walk, gradually extending the time.

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He could commit to a daily morning walk, gradually extending the time.

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The accountability of having a partner to walk with will help encourage positive movement in the first part of your day. Plus, it will help get your sleep schedule aligned with light/dark cycles and you will be more energized throughout the day.

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Make a daily commitment to Tina and Sadie for a morning walk - the early morning sun exposure will help produce melatonin and aid in improving sleep at night.

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Make a daily commitment to Tina and Sadie for a morning walk - the early morning sun exposure will help produce melatonin and aid in improving sleep at night.

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Start the day with a walk around the neighborhood to get the blood pumping and get some sunshine in early

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When meeting up with a friend, plan to do something active like taking a walk in a park or trying a new class that interests you.

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create reasons to go outside in the morning like walking the dog around the block, picking up the mail, or if you live within walking distance of a cafe, walk to get your morning coffee or tea.

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Try starting your morning with a brisk walk. Upon waking, have a glass of water or some tea, then go outside to get fresh air firth thing. This will support your circadian rhythm for better sleep.