LIFE COACH CHAPTER 2
Get strong. You can sail often and longer to gain stamina and suppleness, but to gain strength you need to stress the muscles. Maybe best 8 to 12 times the most load you can manage. Then repeat that two or three times with a rest day in between. (8 to 12 reps with 2 to 3 sets).
More muscle makes bones stronger. More muscle burns more energy and helps to lower blood pressure, cholesterol, and blood sugar. More muscle and strength reduces the risk of falling and helps balance.
Muscle fatigue results in more secretion of human growth hormone and builds muscles and stimulate the brain to create more brain cells. More muscle more brain.
Sign up for the gym, go to the YMCA, exercise at home. This is a big job. You can spend full time at it. So you need to work out a plan that will fit your life, but work out something that will increase your strength.