By Dr Joshua Nderitu
Your next birthday is coming.
What kind of health would you like to bring into it?
The strength to climb stairs comfortably? The energy to enjoy your work? The freedom to play with your children and remain present for the people you love?
You cannot stop the calendar. But you can take practical steps to care for the person moving through it.
That is the invitation behind Live Younger.
Your health deserves more than good intentions. It deserves a plan that fits your life.
What are you building every day?
Think about an ordinary day.
What do you eat when you are busy?
How much do you move?
When do you go to bed?
How do you handle pressure?
Who do you make time for?
These routines matter because we repeat them. Over time, they help shape our health and the life we can enjoy.
We cannot control every illness or circumstance. But we can give our daily choices more attention.
Turn “I should” into “I will”
“I should exercise” is an intention.
“After lunch, I will walk for ten minutes” is a plan.
“I should eat better” is an intention.
“Tonight, I will prepare tomorrow’s lunch” is a plan.
The difference is simple: a plan tells you what to do and when to begin.
You do not need to change everything today. Begin with one action you can repeat.
Ask yourself five questions
Take a notebook and write:
- What do I know about my current health?
- What needs attention or professional assessment?
- Which daily habit would I like to improve?
- What small action can I fit into this week?
- Who will support me, and when will I review my progress?
Answer with honesty and kindness.
Your starting point is information. Use it to decide your next step.
Write your self-prescription
Complete this sentence:
“After ______, I will ______, for the next seven days.”
For example:
“After lunch, I will walk for ten minutes, for the next seven days.”
Choose something realistic. Give it a place in your day.
Then prepare your surroundings to help you follow through. Put your walking shoes where you can see them. Reserve time in your calendar. Tell someone who will encourage you.
Your self-prescription supports your medical care. Continue prescribed treatment and discuss any treatment changes with your clinician.
Prepare for imperfect days
There will be busy days. There will be tired days. There will be days when your plan does not happen.
Decide in advance how you will restart.
If you miss today’s walk, return at the next planned opportunity. If you cannot manage your usual routine, use a smaller version that you can safely complete.
Progress grows through returning.
Remember who your health is for
Think about the future you want to enjoy.
Being present for your family.
Serving your community.
Continuing meaningful work.
Maintaining your independence.
Let that future give purpose to today’s action.
This October, Live Younger is part of our One Million Healthier Lives movement. We are encouraging people to turn health knowledge into practical action, one person at a time.
The journey leads towards the launch of my book, The Self-Prescription: Become the Architect of Your Health and Happiness, on 5 November 2026.
Get your copy
📱 Soft copy—e-book: Visit Wellness360 Academy for purchase details.
📚 Hard copy: Pre-order for KES 1,000 ahead of the launch.
📲 Ordering enquiries: 0723 459 929
☎️ General enquiries: 0715 965 168
Before you close this article, write three lines:
One health priority.
One action for this week.
One person who will support me.
Share this with three people you love and invite them to join One Million Healthier Lives.
Your next chapter begins with the next action you take.