England Coaching

By Dylan J. England | Health, Fitness & Development Coach

 

 

 

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Out of the 4 Pillars of Health, Number two is: exercise and movement stands out as the one with the most immediate and far-reaching benefits—both physically and mentally. If you’re looking to reduce your risk of death, disease, and disability… while improving energy, confidence, and independence… movement is your medicine.

 

 

 

As Dr. Peter Attia says,

“The fitter you are, the lower the risk of death.
There is no other intervention—drug or otherwise—that can rival the magnitude of its benefits.”

 

 

And research from The Lancet confirms it: consistent physical activity is one of the strongest predictors of longevity.

 

 

 

Why Movement Is Non-Negotiable for Health

Exercise has been shown to reduce symptoms of depression, anxiety, and chronic pain. It boosts confidence, supports better sleep, improves circulation, and enhances cardiovascular and metabolic health. It sharpens brain function and even decreases the risk of dementia and some forms of cancer.

If you’re looking for a health panacea—this is as close as it gets.

 

 

 

Start Simple: The Best Exercise You Can Do

 

 

 

Walking.
A 2022 meta-analysis ranked walking as the most effective form of movement for health improvement. Aiming for 7,000–9,000 steps per day is a great starting point, but if you can’t hit that yet—just start moving. The goal is to get your heart rate up, get your blood flowing, and, ideally, get outdoors.

 

 

 

Strength Training.
Resistance training has a major impact on aging well. It improves bone density, muscle mass, joint stability, and functional mobility. If you want to prevent falls, stay independent, and keep up with your kids or grandkids, strength training is your ticket.

 

 

 

Beyond mobility, it also:

• Increases metabolism
• Improves brain function
• Desensitizes pain
• Builds resilience
• Boosts confidence
• Enhances body composition and energy

And unlike medications—it comes without harmful side effects.

 

 

 

This isn’t about becoming a powerlifter. It’s about exploring what your body is capable of, building confidence in movement, and removing limitations that prevent you from living fully.

 

 

 

If You’re Recovering From Injury

You don’t need to stop moving.
Even if one area is recovering, the rest of your body can still benefit from intentional movement. The right kind of exercise—appropriate for your recovery phase—will accelerate healing, not hinder it.

This is what I teach my clients and physical therapy patients every day. Whether you’re dealing with spinal issues, shoulder injuries, or joint limitations, movement is the path forward. With the right guidance, it can actually become your greatest tool for recovery.

 

 

 

My Story: From Insecure to Empowered

Exercise changed my life.
It was the starting point for every major accomplishment I’ve had—from completing 50–100 mile ultramarathons, a half ironman, to winning a natural physique competition, to becoming a personal trainer, health coach, rehab specialist, and educator.

It taught me discipline, resilience, and self-belief.
And I want to help others experience that same transformation.

Whether you’re chasing better health, performance, or longevity—movement will be your foundation.

 

 

 

Actionable Tips to Get Moving Today:

• Change your habits, not your goal.
• Set a timer to stand and stretch every hour if you sit often.
• Schedule movement into your calendar as non-negotiable.
• Walk, ride, or do bodyweight exercises—even 10 minutes counts.
• Find a gym buddy or coach to help you stay consistent.
• Learn proper weight lifting technique (check my YouTube & socials).
• Remind yourself: it gets easier as it becomes part of your routine. 

   

   

Want Personalized Coaching?

If you’re ready to take your movement, strength, and overall health to the next level, apply for my virtual coaching program at dylanjengland.com. Whether you’re overcoming pain, aiming for fat loss, or building confidence, I’ll help you stay consistent and build a routine that lasts.

 

 

 

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Ready for a coach who can help you sharpen these habits for life?
Check out my coaching program at www.dylanjengland.com. Let’s build the foundation for your best life—together.

👉 Visit our blog for more tips: dylanjengland.com/reading-blog
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Have questions or need personalized guidance? Email us: Fitnesstherapyde@gmail.com

• Podcast on this topic: 
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Let’s make your goals a reality—together.