William Upson, B.S.c, IMS1

It’s 2026. The modern medical system doesn’t provide the means to stay mentally & physically fit. But you still need guidance… #HealthyAging #BuiltToLastFitness

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

10 Lies Older Adults Have Been Told About Exercise

🏃‍♂️ Walking is enough to stay healthy
⚖️ Balance declines no matter what
🦴 Joint pain means stop training
🧠 Weakness is inevitable with age
💪 Only light weights for high reps
🏋️ Machines are always safer
🪑 Chair exercises are “functional”
🧘 Stretching prevents injury
🔥 Soreness = a good workout
📉 Cardio is best for burning fat

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Exercise doesn’t guarantee you a long life.

Eating well doesn’t guarantee you’ll never get sick.

Doing everything “right” doesn’t protect you from every diagnosis, accident, or circumstance life can throw at you.

There are people who take incredible care of themselves and still get cancer. Still develop disease. Still have their lives changed unexpectedly.

That isn’t a reason to stop trying.

Health was never a guarantee. It’s about improving the odds.

Build strength. Keep moving. Eat well. Sleep. Maintain your relationships. Challenge your body and your mind.

Not because any of it promises you more years.

But because it gives you the best chance of having more life in the years you do get.

More capability. More choices. More experiences. More time doing things for yourself instead of having them done for you.

You can’t control how long the road is.

But you can prepare yourself to walk as much of it as possible on your own terms.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

It’s not about trying to force painful movement or pretend that arthritis does not exist. The goal is to find the appropriate amount of movement and resistance that your body can tolerate, then gradually build from there.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Many people have been told that their knee or hip is worn out, damaged or bone-on-bone. Those findings deserve to be taken seriously, but they do not tell the entire story.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

That is why it’s important to prioritize the knees and hips as parts of a bigger functional structure. It’s critical to strengthen the muscles that support the joints, improve your ability to produce and absorb force, and help you perform important activities such as standing from a chair, climbing stairs, walking and recovering your balance.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Many people blame age for losing strength, balance, and mobility.

Age plays a role.

But so does spending years no longer practicing strength, balance, and mobility.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

10 MYTHS THAT QUIETLY STEAL YOUR INDEPENDENCE

🚶 Walking is enough.
⚖️ Balance declines no matter what.
🦴 Pain means stop moving.
🤸 Flexibility is the key to aging well.
🔥 Exercise is just about burning calories.
🚑 Falls are inevitable.
💪 You can’t build strength and muscle after 60.
🧬 Healthy aging is mostly genetics.
🐢 The older you get, the more you should slow down.
🧠 Your brain can’t change after a certain age.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

The biggest myths about exercise for older adults and healthy aging:

🏃‍♂️ Walking is enough to stay healthy
🏋️ Machines are safer for older adults
🪑 Chair exercises are “functional”
💪 Lift light weights for high reps only
🧘 Stretching prevents injuries
🔥 Soreness indicates progress and means you got a good workout
📉 Cardio is the best way to lose weight
⚖️ Balance declines no matter what
🦴 Joint pain means stop training
🧠 Aging = inevitable weakness
🛌 Rest more as you get older

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Retirement should not be the chapter where you start doing less.

It should be the chapter where you finally have time to become stronger, healthier, and more capable.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

You do not improve your balance by avoiding situations that challenge it.

You improve it by practicing at the right level of difficulty, with the right amount of support.

“Be careful” is not a complete training plan.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Walking is excellent for your health.

But walking is not strength training.

If you want to keep climbing stairs, carrying groceries, getting off the floor, and recovering from a stumble, you need more than steps.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Making every exercise easier is not always safer.

Sometimes the safest thing you can do is gradually prepare your body for the difficult movements life will eventually demand.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Nature exposure showed the strongest positive associations at roughly 200–300 minutes per week, with no clear additional gain beyond that.

You don’t need to live in the woods.

You may just need to spend less of your life surrounded by walls, screens, and artificial light.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

Compared with no nature exposure, spending 120–179 minutes per week in nature was associated with a 59% greater likelihood of reporting good health.

Not 59% better health.

A 59% greater likelihood of reporting good health.

Important distinction, but still a powerful reason to get outside.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

The association between nature exposure, better health, and greater well-being remained consistent among:

👉 Older adults
👉 People with long-term health conditions
👉 People with disabilities

You are not “too old” or “too limited” to benefit from spending more time outside.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

We’ve made incredible advances in medicine…

Yet some of the most accessible “medicine” is still sitting in our city parks and outdoor trails.

💊 No prescription.
💵 No copay.
🏥 No pharmacy line.

Side effects may include fresh air, a better mood, and accidentally enjoying your day.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

A weekly health target almost nobody tracks:

⏰🌲 120 minutes in nature.

Research found that people reaching this amount were more likely to report good health and high well-being.

We track steps, calories, and workouts.

Maybe we should start tracking time outside too.

[William Upson, B.S.c, IMS1 @BuiltToLast_Fit]

We’ve made incredible advances in medicine…

Yet some of the most accessible “medicine” is still sitting in our city parks and outdoor trails.

No prescription.
No copay.
No pharmacy line.

Side effects may include fresh air, a better mood, and accidentally enjoying your day.