Find a Friend & Get Moving

by John Murphy, Founder Make 100 Healthy Foundation

The stress of just living life and our reactions to all the numerous domino effects surrounding us can be staggering.

How do we conquer being so drained and mentally tired? How do we manufacture energy? Sometimes, the answer lies in the needed friend, husband, sister, son, work associate, neighbor, whomever you can partner with to take a walk, hike, bike ride. You get it. Find a pal and get moving. (Maybe it’s even jumping jacks with your kid as you watch TV).

The Centers for Disease Control and Prevention tell us that partnering up helps our motivation, sense of adventure and consistency. And, women of all ages benefit from a moderate amount of physical activity, preferably daily. Physical activity need not be strenuous to achieve health benefits.

And while we all know that moving is good physically, it’s an excellent way to bolster our coping mechanisms. When exercising, we are stepping away from our stress, giving our brain a break and perhaps gaining new perspective.

By finding a way to move more daily, you are helping yourself be healthier, happier and likely more vibrant.


  • Hiking (walking, biking, mowing the grass, etc.)
  • Consciously hydrating 
  • Researching use of supplements, vitamins
  • Adding more veggies, cutting down on meat
  • Making time for yourself

Each of these decisions can be universally applied regardless of gender. If you don’t feel well, think about why. Our mental health can be improved by making small, but important changes.

The transformation can be amazing.