Building Resilience: Lessons From History, the Marines, and Everyday Life

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Cardiovascular disease remains the leading cause of death worldwide. Despite targeted efforts to promote healthy behaviors, expand access to medicine and nutritious food, and eliminate smoking, progress in improving cardiovascular health has fallen short—especially for underserved communities who need support the most (The Lancet, 2025).

While the challenge may seem insurmountable at a global scale, meaningful change starts with individual choices. Each of us can help reduce the burden of cardiovascular disease by taking steps to optimize our own health. As we age, staying active and dedicating energy to preserving functional fitness requires effort, patience, and perseverance. Yet it is through these personal commitments that we lay the foundation for broader public health improvements. This connection between individual resilience and collective health has deep historical roots, as seen in Plutarch's writings.

According to Plutarch (1952), in his description of Fabius, “surrounded by many enemies, he saw the wisdom of inuring his body to warlike exercises” (p. 141). These warlike exercises represent preparation for external threats, much like those faced in the first and second centuries when nations brandished sword and shield to conquer others for resources. As a Marine, I am intimately familiar with such practices—hand-to-hand combat, boxing, wrestling, running, obstacle-course maneuvering, and, of course, lethal marksmanship—all designed to build a body resilient to enemy threats. This connection is no surprise; however, it is arguably clear that one of the threats to our own health and wellness may be attributed to the lack of attention to our physical health, whereas imminent threats may not be as apparent as in the 1st and 2nd centuries; today's threats may be inconspicuous, like inactivity.

Although the methods have evolved—marksmanship training, for example, is not as ingrained as it was three decades ago—the core principle of inuring my body remains central in my life. I approach resilience with a twofold strategy: physically, through vigorous activities like running and weightlifting; and mentally, through focused, intentional reading to manage internal stress. This mindset also supports the behavioral modifications recommended for adults to reduce cardiovascular risk—most notably, increasing physical activity.

Workplace stress is a real threat; unmanaged, it becomes a physiologically burdensome response to daily challenges. There is no vaccine to boost our immunity to its health effects. Yet, a hallmark of good leadership is effective stress management. Plutarch (1952) also recounts how Cicero, a Roman of historical importance who devoted his life to the study of philosophy, argued that to be considered healthy meant being able to endure strain, toil, and burdens (p. 707). With perseverance and practice, this skill can pay dividends. As Miller and Keller (2026) note, when stress becomes unmanageable, it can rob individuals of focus, impair decision-making, and contribute to malaise and decrepitude.

Choose activities that match your strengths and interests.

Growing up, I was no stranger to physical labor—mowing the grass, edging the lawn, raking leaves, and sweeping up dust and debris. I also spent time working on the Gulf Coast, unloading shrimp boats and working at bait camps. These experiences were full of sweat, hard work, and perseverance, shaping my appreciation for effort and resilience. As I’ve grown older, my high school and military experiences deepened my affinity for the weight room and running, turning physical training into a labor of love. What activities do you enjoy that pay dividends in health?

Be a positive role model for others.

Setting the example has been a guiding principle for me since my time in the Marines; in fact, it’s something we deeply identify with. One of the fourteen leadership traits is "bearing"—maintaining an appearance and demeanor that aligns with one’s role to influence others. In essence: practice what you preach (Training and Education Command, n.d.).

Make self-improvement a daily habit.

Progress, not perfection, is the ideal to strive for. The Marines instilled in me the importance of seeking improvement in one’s abilities—an expectation not only for those in formal leadership roles, but for anyone in a position to influence others (Training and Education Command, n.d.).

While being strong and fit is vital for facing enemy threats—a principle central to our military—a deeper look at the reasons for training both body and mind is worthwhile. I believe this focus can be broken down into three key approaches, as mentioned. A reminder: first, find an activity you genuinely enjoy or feel drawn to, and strive to improve at it. Second, aim to set a positive example for others. Finally, make a daily commitment to self-improvement. Done consistently, one should be able to answer the question: What habits can you adopt to improve your personal health, resilience, and strength?

References:

Miller, J., & Keller, D. (2026). Six Ways Leaders Harness Stress. Harvard Business Review, 104(4), 100–111.

Plutarch. (1952). The lives of noble Grecians and Romans (R. M. Hutchins & M. J. Adler, Eds.). In R. M. Hutchins (Ed.), The Great Books of the Western World (Vol. 14, pp. 1–897). Encyclopedia Britannica.

The Lancet. (2025). From innovation to impact in cardiovascular disease. The Lancet, 405(10494), 2023. https://doi.org/10.1016/s0140-6736(25)01182-1

Training and Education Command. (n.d.). Principles of Marine Corps leadership. https://www.tecom.marines.mil/Portals/120/Docs/Student%20Materials/CREST%20Manual/RP0103.pdf