Stronger Every Step

By Silas Acuff

Just as financial health requires steady planning and wise decisions, physical health is built the same way — one intentional step at a time.

Sometimes the hardest part of getting healthy isn’t the workout.

It’s taking the first step.

Silas Acuff, wellness director at the Hannibal YMCA, said it can be as simple as doing one percent more than you did yesterday—and one practical way to begin is by setting step goals.

“The goal isn’t perfection,” he said. “It’s progression. Small changes each day eventually add up to a new lifestyle.”

A healthy target for most adults is between 8,000 and 10,000 steps a day. That could mean parking a little farther from the store, walking around the block or taking the stairs instead of the elevator. 

“It’s really about doing more than you did yesterday,” Silas said. “Maybe you set a goal to walk a mile in under 20 minutes this week, then gradually pick up the pace.”

Strength Has No Age Limit

As we age, bad knees, joint replacements and stiffness can make movement feel intimidating. 

But those challenges don’t have to derail fitness goals. Silas recommends low-impact activities like swimming, water aerobics, biking or using an elliptical to reduce pressure on joints while still strengthening the heart and lungs.

“These aerobic activities are important for cardio workouts,” he said. “But we also want to make sure we’re challenging our skeletal muscles.”

He defines functionality as “strength plus range of motion”—being strong enough to move through daily life with confidence and less pain.

“It’s not about squatting 200 pounds,” Silas said. “It’s about being able to hold your grandchild, squat down and stand back up without fear of falling.”

That kind of strength doesn’t have an age limit.

In fact, building and maintaining muscle becomes increasingly important over time. Strength training improves bone density, supports balance and reduces the risk of osteoporosis. Combined with regular aerobic movement, it creates a foundation for long-term health.

The good news is strength training doesn’t have to mean heavy weights or complicated equipment. Even simple bodyweight movements can be modified.

“People hear ‘squats’ and think they can’t do one because of bad knees,” Silas said. “But a squat is essentially sitting down with control and standing back up.”

Silas suggested these simple modifications:

• Squats (Sit-to-Stand Style): Hold a sturdy surface with a chair behind you. Sit back until you touch the chair, then stand. Over time, rely less on your hands.
• Push-Ups (Incline Version): Use a table or counter instead of the floor. As it gets easier, move to a lower surface.
• Pull-Ups (Assisted): Start with an assisted machine or resistance band and gradually decrease the support as you grow stronger.

So how much is enough?

A general guideline is about 30 minutes of moderate physical activity each day, along with that 8,000 to 10,000 step goal. For some, that may look like three longer sessions a week. For others, it may mean shorter daily bursts. The most important factor is consistency.

“Eighty percent of the job is having a plan,” he said. “Write it down. What are your goals? When are you moving? Putting pen to paper is already a step forward.”

Even on days when motivation feels low, movement can help.

“Motion is lotion,” Silas said with a smile. “When we don’t move, we get stiffer. When we move, we feel better. It helps physically and mentally. Whether you’re on the mountaintop or in the valley, exercise helps you process life.”

For Silas, physical training is more than a job—it’s a calling. Many people first come to him carrying labels they’ve believed for years: I’m weak. I’m not athletic. I can’t do this.

“But those labels don’t define them,” he said. “God created us in His image, with great purpose and potential. Our body is a gift, and caring for it is part of stewarding what we’ve been given — using our heart, soul, mind and strength to honor Him.”

Over time, as clients take small steps forward, those old labels fall away, and confidence takes their place.

Strength, he believes, isn’t just physical. It’s remembering who you were created to be—and living like it. And sometimes, in the middle of a difficult rep, Silas gets to remind them.

“That was tough,” Silas said. “And you did it.”