The Winter Olympics kick off this Friday with the Opening Ceremony.

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Growing up in Vermont, I secretly wanted to be on the biathlon team. I could cross-country ski pretty well, but I didn’t exactly have easy access to target shooting facilities. I did go to Conservation Camp around age 12 or 13 and learned how to shoot, but consistent practice? Not so much. Still, the dream was there.

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That Olympic dream tended to resurface every four years—right when the Games were on—then quietly take a back seat the other three. But it was fun to dream.

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And for those of you wondering if I’m about to speak an archaic language… I kind of am. Back then, we had maybe two—if we were lucky, three—TV channels, depending on how well the rabbit ears were cooperating. No remote. No streaming. Just commitment, often holding the rabbit ears in one hand and angling your body just right to see the screen. Hard times, I know 😊

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The biathlon was rarely shown, and I get why. It doesn’t exactly compete with downhill skiing, figure skating, or bobsledding when it comes to holding attention. But I loved the Winter Olympics anyway. They made winter in the mountains feel almost worth the endless cold and snow—and somehow made this long stretch of winter pass a little faster.

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As Olympic coverage expanded over the years, what I came to love most was seeing how athletes trained—how their training evolved as the Games approached, and how they balanced being an athlete with the realities of everyday life: their health, their families, and often, their work.

In fact, for most athletes, sport isn’t their only job. About 26.5% of American Olympic and Paralympic athletes report earning less than $15,000 annually from their sport (based on a 2024 report on U.S. athlete income levels).

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Watching that side of the Olympics over the years taught me something important: success isn’t built on highlight moments. It’s built on foundations—quiet, repetitive work done long before anyone is watching. Most athletes aren’t training full-time with unlimited resources. They’re stacking small, unglamorous habits around real lives, trusting that those basics will carry them when it matters most. That idea—building a solid foundation and letting it compound over time—isn’t just an Olympic lesson. It’s a life one.

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Do you want to work toward better strength, mobility, and balance?

The following movements, done regularly—even four days a week—help build a stronger, steadier version of you. Think of them as the Podium your body needs to support the best possible quality of life.

The Podium of Movements

• Ankle roll-outs

• Calf raises (including calf-raise balance)

• Heel-to-toe stand or walk

• Sit-to-stand (from a chair)

• Hip mobility​​

 

How to Do the Podium Movements

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Ankle Roll-Outs

Stand or sit tall. Slowly circle one ankle at a time, moving through a comfortable range in both directions. Keep the movement controlled and pain-free. Switch sides.
Think: gentle lubrication and awareness, not forcing range.

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Calf Raises (Including Calf-Raise Balance)

Stand with feet hip-width apart, lightly holding a chair or wall if needed. Rise up onto the balls of your feet, pause briefly, then lower with control.
To add balance, shift more weight to one foot or lift one foot slightly off the floor.
Think: tall posture and slow control.

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Heel-to-Toe Stand or Walk

Stand with one foot directly in front of the other, heel touching toe, as if standing on a line. Hold briefly, then switch feet.
For a walk, take slow steps placing heel to toe with each step. Use a wall or counter for support if needed.
Think: steady, relaxed breathing and smooth steps.

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Sit-to-Stand (From a Chair)

Sit near the front of a chair with feet flat on the floor. Lean slightly forward, press through your feet, and stand up. Slowly sit back down with control.
Use your hands lightly if needed.
Think: everyday strength for getting up and down.

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Hip Mobility

Stand tall and gently move one hip in small circles, then switch sides. Add easy forward hinges at the hips or gentle trunk rotation while standing.
Movements should feel smooth and controlled, never forced.
Think: freeing up movement, not stretching hard or extreme twisting.

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How to Use Them

These movements don’t need to be done all at once. Sprinkle them into your day—while brushing your teeth, waiting for coffee, or watching TV. Practiced regularly (about four days a week), they form the Podium that supports strength, balance, mobility, and quality of life over time.

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What Changes Will I See?

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🥉 4 Weeks — Coordination Before Strength

What improves

• Strength can improve ~20–40% early as the nervous system becomes more efficient at activating muscles

• Balance reactions improve before muscles visibly change

• Movement feels smoother and more controlled

Quality-of-life payoff

• Increased confidence moving day to day

• Less hesitation standing, walking, or changing direction

• Early perceived improvements support long-term follow-through

Bottom line:
At 4 weeks, life doesn’t look different—it feels easier.

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🥈 4 Months — Daily Life Gets Easier

What improves

• Sit-to-stand strength improves ~30–50% in adults 40+ with consistent practice

• Calf and ankle strength improve walking stability and endurance

• Heel-to-toe work improves balance while moving

Quality-of-life payoff

• Higher physical function scores

• Reduced fear of falling

• Less daily stiffness and fatigue

Bottom line:
By 4 months, people notice: “My body works better during the day.”

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🥇 1 Year — Strength Becomes Protection

What you’re preventing

• Normal aging-related strength loss of ~1–2% per year

• Declines in balance reactions and independence

What’s preserved

• Strength and functional capacity instead of gradual loss

• Confidence moving through daily life

Quality-of-life payoff

• Greater independence in daily tasks

• More confidence aging in place

• Better overall quality of life

Bottom line:
At 1 year, consistent training helps maintain—or even increase—strength and function, offsetting the typical 1–2% annual strength loss seen with aging.

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So when our favorite athletes have given it their all and the Olympic flame moves on to the next city, let’s continue on our own path to the podium—one built on steady habits, strong foundations, and movements that support us long after the Games are over.

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Disclaimer

This article is for general educational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare professional before beginning a new exercise or movement program, especially if you have health conditions or injuries.

References

• Sale, D.G. Neural adaptation to resistance training. Medicine & Science in Sports & Exercise.

• Peterson, M.D. et al. Resistance exercise for muscular strength in older adults. Sports Medicine.

• Goodpaster, B.H. et al. Age-related loss of muscle strength and quality. Journal of Gerontology.

• Bize, R. et al. Physical activity and health-related quality of life.

• U.S. Olympic & Paralympic athlete income data (2024).