Longevity Lane: Navigating Fitness in Your 50s and Beyond
My three favorite words to hear each morning? “Exercise ring closed.” Ah, the sweet satisfaction of knowing I’ve already achieved a small victory before the day has truly begun.
For women and men over 50, navigating the maze of staying in shape can feel like trying to find your way out of a cornfield blindfolded. But fear not, fellow fitness enthusiasts, for I come bearing not only inspiration but also a healthy dose of understanding and some tips that keep me in the longevity lane.
Let’s face it: getting older comes with its challenges, and staying fit is often like trying to outrun a tortoise with a hare’s ambition. Yet, as we age, exercise and healthy eating become more apparent than ever. It’s not just about fitting into those skinny jeans anymore; it’s about maintaining vitality, staving off illness, and ensuring we can keep up with the grandkids without needing a week to recover.
So, how do we tackle this seemingly monumental task? With a smile, a dash of determination, and perhaps a touch of sarcasm. After all, laughter is the best medicine and a lot cheaper than a gym membership.
First things first, let’s address the elephant in the room: motivation. Some days, the mere thought of dragging ourselves to the gym or out for a walk in the cold or rain makes us want to reach for another cup of coffee and a buttery breakfast pastry and pretend we are still in our 20s, unphased by lack of sleep, lack of exercise and/or too many carbs!
I almost always have to have a little (or sometimes a long) talk with myself, reminding my older self how I will feel, sleep, and look if I do not motivate my body out the door in the morning. Friends are also a great gentle motivator. Having a tribe of people around you who support your routine and your goals and want the best for you can be the perfect kick in the ass needed to get moving.
Next, let’s talk about those inevitable setbacks. We’ve all been there—one too many slices of cake, cubes of creamy brie or bacon-wrapped yumminess at the office party, or a week-long Netflix binge that leaves us feeling more couch potato than fitness guru.
But hey, life happens.
The key is not to beat yourself up about it. Remember, Rome wasn’t built in a day, and longevity is a lifelong pursuit—yes, I see the irony. Now, here are a few resources that have helped me:
1. Embrace Technology for Exercise
In today’s digital age, countless apps are designed to help you stay active, regardless of your fitness level. Here are a few that I like:
MyFitnessPal: A comprehensive app for tracking your diet and exercise. It offers personalized workout plans and nutrition advice to help you stay on track.
Apple Watch, Fitbit, or any wearable tracker: Sync your device with apps to monitor your daily activity, sleep patterns, and heart rate. There is also often a community feature to connect with other fitness enthusiasts.
SilverSneakers GO: Specifically designed for older adults; this app offers workout programs tailored to different fitness levels and goals. I have not tried this one, but I have heard good things.
2. Discover Healthy Recipes
Eating well is crucial for maintaining your energy and overall health. These apps can help you find nutritious and delicious recipes:
Yummly: This app offers personalized recipe recommendations based on your dietary preferences and health goals.
Forks Over Knives: Focused on plant-based eating, this app provides a wealth of healthy, whole-food recipes that are easy to prepare.
Mealime: Customize your meal plans according to your dietary needs, and get step-by-step cooking instructions to make healthy eating hassle-free.
I have also tried several meal delivery kits, which have helped me stay motivated, given me new ideas for meals, kept my portions in check, and saved me lots of time (and money). I will do a separate post on this since it is such a big topic, but for now, this was a fun way to try new ideas and stay healthy.
For a quick and nutritious option, check out my go-to recipe for a boost of energy.
3. The Importance of Community and Happiness
Staying fit isn’t just about physical health; mental and emotional well-being are equally important. Community engagement can provide motivation, support, and a sense of belonging. Here are some ways to build and maintain these connections:
Join a Local Fitness Group
Many communities offer fitness classes for older adults. Whether it’s a walking club, yoga class, group meditation sessions, swimming group, or the ever-popular Pickle Ball or Golf, finding like-minded individuals can make exercise more enjoyable.
Interact with Online Communities
Platforms like Facebook and Reddit have groups dedicated to fitness over 50. These communities can offer advice, share experiences, and encourage.
Volunteer
Giving back to your community can be incredibly rewarding. It can also help you stay active, keep your mind sharp, learn new skills, and interact with people in new ways. Look for opportunities to volunteer at local events, charities, or schools.
4. Make It Fun
Exercise should be something you look forward to, not dread. Find activities you enjoy, whether dancing, hiking, gardening, or playing a sport. Mixing things up can keep your routine exciting and prevent burnout. The important thing is to be consistent and move your body every day.
5. Set Realistic Goals
It’s important to set achievable goals and celebrate your progress. Start small and gradually increase the intensity and duration of your workouts. Remember, consistency is vital.
6. Listen to Your Body
Our bodies change as we age, and listening to what they need is crucial. If you experience pain or discomfort, adjust your activities accordingly. Consider working with a fitness professional who can help tailor a program to your specific needs and abilities. Even just a month or six weeks with a trainer can give you a foundation to move forward on your own.
Our once kick-butt workouts are not the same anymore, which is ok. Movement, appropriate strength training, and getting your heart rate up a little daily is essential. You don’t have to exhaust yourself for the health benefits of moving your body.
Staying fit over 50 is no easy feat, but it’s not impossible
With a positive attitude, a willingness to laugh at ourselves, and a few handy resources up our sleeve, we can tackle the challenge head-on. So go ahead, embrace the “exercise ring closed” mantra, and remember, the only bad workout is the one you didn’t do. Now, if you’ll excuse me, I’ve got a date with my Peloton, followed by a lunch date with my favorite ladies.